Warmup: 3 Rounds ~ not for time:
200 meter row
20 Banded Side Steps,
Good Morning Holds for 30 seconds,
12 KBS
+++++++++++++++++++
Strength: Back Squat 5x5
++++++++++++++++++++++
WOD: 12 min AMRAP
1 pullup + 1 wallball...
add 1 rep each round until time is called
8 Rounds for Time:
2 Rope Climbs,
4 Snatches 95/65#,
8 Hang Cleans 95/65#,
18 calorie bike
==========================
Sunday Funday Community Workout @ 8 am —> Everyone is welcome
Open Gym @ 9 am
Warmup: 2 rounds of
300 meter row,
10 pushups,
10 Banded Scap pulls (5 each side),
10 KB Round the worlds,
3 Skin the cat
+++++++++++++++++
Strength: Bench Press 5! ~ Increasing loads
+++++++++++++++++++++
WOD: For Time:
Ski 21 calories,
21 KBS,
21 med ball clean20/14#,
21 dips,
Ski 15 Calores,
15 KBS,
15 medball cleans,
15 dips,
9 Calorie ski,
9 KBS,
9 med ball cleans,
9 dips
