“Double Down”
10 rounds for time:
12 Calorie Row,
9 db deadlifts 50/35#,
6 db hang cleans,
3 db shoulder to overhead
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Sunday Funday @ 8 am ~ Everyone is welcome - Even non-members
Rugby Training & Open Gym @ 9 am ~ Everyone is Welcome
Warmup: 15 minutes of:
3 minutes on Assault Bike
8 Single arm Seated DB Press,
8 Single Arm Bent-over rows,
12 banded push downs
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Strength: Shoulder Press 6x3
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WOD: 21-15-9-15-21 of
Medball cleans 20/14#,
Weighted situps with medball
Warmup: 12 minutes of:
300 meter row,
Plank postition plate drag x 10 meters,
Banded pull aparts x 20,
Banded Flies x 20,
bar hang x 30 seconds
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Strength: Deadlift 6x3
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WOD: 10! of
Burpee
Pullups
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Endurance: Meet at ECF @ 530 am
Teams of 2 athletes - 24 Minute AMRAP
Parter 1 -2x around the building,
Partner 2 -1 mile assault bike
~ switch when both partners are done