Warmup: 3 Rounds ~ not for Time:
row, bike or ski for 10 calories,
Alternating Quadaped x 10,
Side plank hold x 30 seconds (each side),
banded good mornings x 10
+++++++++++++++++++++++++++
Strength: Push Press 6x3
++++++++++++++++++++++
WOD: Row, Bike or Ski 3 minutes then,
10! of
toes to rings or Toes to wall,
burpees
*with 50 meter single KB Farmers carry after each round
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Endurance: Meet at ECF @ 530 am
Same as Main WOD!
“DT”
5 Rounds for Time
12 Deadlifts 155/105#
9 Hang Cleans 155/105#
6 Jerks 155/105#
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Sunday Funday @ 8 am
Open Gym @ 9 am
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ONLY 1 Community Class @ 9 am
Memorial Day Murph! ~ Cookout/Potluck to follow workout
For Time:
1 Mile Run
100 Pullups
200 Pushups
300 Air Squats
1 Mile Run
**Cookout/Potluck ~ bring your favorite grill items, food, snacks or drinks to celebrate our fitness following the workout
Warmup: 3 rounds of:
10 calorie Ski Erg,
3 Skin the cat,
20 meter prowler pulls,
10 seated Good Mornings
+++++++++++++++++++++++
Strength: Deadlift 6x3
++++++++++++++++++++
WOD: For Time:
30-20-10 of
DB Deadlifts 50/35's,
DB shoulder to Over-head 50/35's,
Burpees