Warmup: 10 Minutes of:
8 Romainian Deadlift (each side),
8 Split Squats,
8 Slamball Side Throw
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Strength/Skill: 8 x Complex
(1power clean + 2 Front Squats + 1 Squat Clean)
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WOD: 10 Minute AMRAP:
5 Dips,
10 Wallballs,
15 Situps
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Endurance: Meet at ECF @ 530 am
5 Rounds for Time:
Assault Bike 2 miles
Run Around the Building!
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/ Skill: 8 x Complex
1 Shoulder Press + 2 Push Presses + 3 Jerks
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WOD: 3x 3 Minute AMRAP with 2 minutes rest between:
6 Single KB Push Press (3 each side),
6 GI Janes
For Time:
800 meter run,
25 Snatches 95/65#,
2K Row,
25 Clean & Jerks 95/65#
800 meter run
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Sunday Funday @ 8 am ~ Everyone is welcome - Even non-members!