20 min AMRAP:
5 Pullups,
10 Wall Balls 20/14#,
15 Calorie Assault Bike,
20 GHD Situps
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Sunday Funday @ 8 am
For the Mommas!
3 Rounds Not for Time
10 x KB Push Press
10 m Prowler Pull
<3 <3 <3 <3 <3 <3 <3 <3
Team Wod - 4 Rounds
-Med ball Fence Dash (together!)
-20 x Med ball Squat Cleans
-20 x Med ball Situp Tosses
-20 x Med Ball Step Ups
Open Gym @ 9 am
Warmup: 4 Rounds ~ not for Time:
10 Ring Rows,
10 Pushups,
10 Dips,
10 Situps
++++++++++++++++++++++
Skill: Pulling Power:
5 x Max load dead-hang pulllup then 5 x Chin over bar hold for 20 seconds
+++++++++++++++++++++++++
WOD: 10 min Cap:
12-9-6
Deadlift @ BW,
Bench Press @ 75% BW,
Thrusters @ 50% BW
Warmup: 10 minutes - not for time:
10/8 calorie ski erg,
10 Single Leg DL,
10 Pallof Presses
++++++++++++++++++
Strength: OTM x 10 Minutes:
3 Power Snatches
+++++++++++++++
WOD: for time:
50 Single Arm Hanging DB Clean & Jerks,
40 calorie row,
30 Single Arm Hanging DB Clean & Jerks,
20 calorie row
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Endurance: Meet at ECF @ 530 am
Sandbag Mile!
