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Warmup: 3 rounds ~ not for time:
20 meter back pedal,
10 banded deadlifts,
20 meter bear crawl,
10 banded shoulder press,
20 meter lunge
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Strength: Power Jerks 3x12
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WOD: 4 Rounds for Time:
400 meter run,
7 Double KB Push Press,
7 GI Janes
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
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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
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Strength: Bench Press 6x6
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WOD: For Time:
20-15-10 of
Powe Jerks 135/95#,
Bar Facing Burpees