Warmup: 3 rounds ~ not for time:
6 Calorie Assault Bike
6 Front Rack Reverse Lunges,
6 Weighted Hip Extensions,
6 banded donkey kickouts
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Strength: Back Squat 5x3
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WOD: for time:
1000 meter row, then
3 rounds of
20 Alternating Single Arm DB snatches 50/35#,
30 Pushups, then
1000 meter row
Helton:
3 Rounds for Time:
800 meter run
30 dumbell squat cleans 50/35#,
30 burpees
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Sunday Funday @ 8 am ~ Everyone is Welcome!
Team Rugby Training @ 9 am
Warmup: 10 minutes of:
200 meter row,
10 ab mat situps,
10 ring rows,
10 seated plate raises to over-head
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Strength: Bench Press 5x5
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WOD: OTM x 20 Minutes:
Odd minutes: 6 burpee pullups,
Even minutes: 6-10 dips