Tuesday, August 20th

A little Throwback to Leeder HIll Rd ~ Our first facility over 10 years ago!

A little Throwback to Leeder HIll Rd ~ Our first facility over 10 years ago!

Warmup: 12 minutes of

20 meter butt kicks

20 meter side steps

20 meter bear crawl

20 meter back pedal

20 situps

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Sumo Deadlift: 5x5

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WOD: 8 minute AMRAP

1 Shoulder to Over-head 135/95#

1 Pull up

2 S2OH

2 Pullups

3 S2OH

3 Pullups

ADD 1 rep each round until time is called

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Endurance: Meet at ECF @ 6 am

4 Rounds for Time

30 Calorie on Assault Bike

40 Calories on Rower

50 Ab Mat Situps

800 meter run

Joe Kusnitz