OTM x 8 Minutes of
3 Snatches
2 minute rest,
OTM x 8 Minutes of
3 Clean & Jerks
Rest 5 Minutes
"Clarence"
16 minute AMRAP of:
5 Rope Climbs,
15 Thrusters 115/75#,
45/33 Calories on Assault Bike
============================
Sunday Funday @ 8 am ~ Everyone is Welcome!!!!
Bring your friends
Warmup: 3 rounds of:
12 calorie legless row,
8 ring pushups,
30 second hollow hold,
8 ring rows,
30 seconds legless Assault bike
++++++++++++++++++++++++++++
Strength: Bench Press 6x6
+++++++++++++++++++++++
WOD: For Time:
20-15-10 of
Powe Jerks 135/95#,
Bar Facing Burpees
Warmup: Coaches Choice
++++++++++++++++++++++
WOD: Team of 2 Athletes:
"fight gone bad"
3 Rounds:
1 minute max rep each station:
1 Wall Balls 20/14,
Sumo Deadlift High Pull 75/55#,
Box Jumps 20/16",
Push Press 75/55#,
Calorie Row with 1 minute rest
+++++++++++++++++++++++++++
Endurance: Meet at ECF @ 530 am
10-15-20-25-30-30-25-20-15-10 of:
Calories on Assault Bike
**with 30 seconds rest between rounds