Open 20.1
10 Rounds for Time
8 Ground to Over-head 95/65#
10 Bar Facing Burpees
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Sunday Funday @ 7 am Everyone welcome even non members
Open Gym @ 8 am
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Warmup: 12 minutes of
1 dumpster dash
2 forward rolls
8 calorie bike
16 situps
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Front Squat 3x8
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WOD: 3 Rounds for Time
800 meter run
10 Push Jerks 135/95#
20 Box Jumps 24/20”
Warmup: 4 rounds for time
10 meter bear crawl
20 jumping jacks
30 seconds L-sits
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Bench 8x3
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WOD: For Time
200 KBS ~ top of each minute —> 2 burpee box overs 24/20”
*Start with Burpees
430 crew getting it done!
Warmup: 4 rounds of
10 calorie row
10 meter butt kicks
20 banded pull aparts
20 banded monster walks
20 air squats
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Thrusters 8x3
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WOD: 5 Rounds for Time
10 Deadlift 225/155#
20 Burpees
400 meter run
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Endurance:
1 mile run then,
200 Calories on Rower
**Top of each minute ~ 2 Burpees over rower until complete
