Warmup: 3 Rounds of:
Single Arm KB Over-Head Walking Lunge x20 meters,
KB Russian Twist x20,
Frog Hops 320 meters
+++++++++++++++++++
Strength: OTM x 10 minute:
3 Front Squats
+++++++++++++++++++
WOD: 3 Rounds for Time:
400 meter run,
8 Devil Presses 50/35's,
16 Wallballs 20/14#
—————————————
Endurance: Meet at ECF @ 530 am
3x 10! of:
Calorie Row + burpees
*with 3 minute rest between each round
Warmup: 3 rounds not for time:
12 Single Arm DB Row,
12 Situps,
12 lunges
++++++++++++++
Strength: OTM x 10 minute:
3 Power Jerks
++++++++++++++
WOD: 4 Rounds for Time:
10 Calorie Row,
8 Snatches 95/65#
“Rene”
7 Rounds for Time
400 meter run
21 walking lunges
15 pullups
9 burpees
*with a weighted vest
==========================
Sunday Funday @ 8 am
Open Gym @ 9 - 10 am
Anyone who wants a free workout is welcome to join us!