Matt reppin Elm City Fitness

Warmup: 3 Rounds of

1 Dumpster Dash

3 Wall Walks

9 Reverse Hypers

15 situps

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WOD: Teams of 2 Athletes ~ ONLY 1 athlete in motion

2 Rounds for Time

2000 meter row

150 Double Unders

100 medball Cleans 20/14#

50 Burpee Box Overs 24/20”

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Endurance: Same as main class

*ONLY 1 round

*only 1 athlete

Warmup: 10 minutes of

5 Plank to Prayer

10 box step ups

15 ball slams

20 single unders

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Front Squat 8x3

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WOD: 5 Rounds for Time

5 Squat Cleans 185/125#

10 Burpees

20 Calorie Row

Beth Ann makes an afternoon appearance and gives an impressive effort on Monday’s workout!

Warmup: 3 Rounds of

10 KB Goblet Squats

10 KB Deadlifts

10 KB Swings

10 KB Press on each side

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Push Press 8x6 ~ Increasing load

*with 3 Chin-ups after each set

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WOD: 10! of

Push Press 155/105#

Deadlift 155/105#

Box Jumps and Over 24/20”

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Endurance: Meet at ECF @ 6 am

Burpee + Wallball toss + Sprint x 1 mile