Warmup: 10 minutes of
1 dumpster dash
2 forward rolls
3 pullups
4 situps
+++++++++++++++++
Back Squats 3x10
++++++++++++++++
WOD: OTM x 22 minutes
Odd Minutes: 10 Over-head Walking lunge steps 95/55#
Even Minutes: 10 Bar Facing Burpees
———————————————————————————-
33 minute AMRAP ~ Obstacle Course
5 minutes max Reps Squat Clean & Jerks 165/95#
Rest 10 mins
“Randy”
75 Power Snatches for Time 75/55#
=================================
Sunday Funday @ 7 am ~ Everyone Welcome
Open Gym @ 8 am
=================
Warmup: 4 Rounds ~ not for time
200 meter run
20 jumping jacks
20 KB deadlifts
+++++++++++++++
Hang Clean: 1x10, 2x6, 3x3, 3x1
++++++++++++++++++++++++++
WOD: 12 minute AMRAP
12 KBS 55/35#
12 Box Jumps and Overs 24/20”
1 Dumpster Dash
Apparently Thursday is the day to where blue! Go team blue!
Except for Kyle. Who wore white.
Warmup: 10!
Calorie Row
Shoulder press
++++++++++++++
Deficit Ring Rows 3x8
++++++++++++++++++
Bench 4x3
++++++++++++++++++
WOD: OTM x 14 mins
Odd Minutes: 6 Sumo Deadlift High Pulls 135/105#
Even Minutes: 12 Situps
