Warmup: 10 minutes of:
10 calorie row,
10 Altenating Single Leg KB Deadlifts,
10 Reverse Hypers,
10 Banded Scap Pulls,
10 Alternating Arm KB Press
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Deadlift 6x6
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WOD: "Diane"
For Time:
21-15-9
Deadlift 225/155#,
HSPU's
“Chad”
For Time
1000 Step-ups to a 20” box 45/25# pack
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Sunday Funday @ 8 am ~ Everyone is welcome to join us!
Warmup: 3 Rounds of
Row 300 meters
Single Arm KB Over-Head Walking Lunge x20 meters,
KB Russian Twist x 20,
Frog Hops x 20 meters
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Strength: Back Squat 6x3
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WOD: 12 Minute AMRAP ~ Ascending Set of:
2 Calorie Row + 2 Single DB Clean& jerks 50/35#,
Add 2 reps each round until time is called