“PAUL 4179” 9 Rounds for Time 4 Strict Pull-Ups 1 Deadlift (275/185 lbs) 7 Burpees 9 Double Unders 100 meter Run On April 4, 2009, Officer Paul Sciullo was one a call to a domestic situation. He was standing in the doorway of the house when he was ambushed and killed in the line of
** There will be no 630pm WOD* WOD Complete as many rounds as possible in 10 minutes of: 100-meter walking lunge with 45/25-lb. plate overhead 30 ABMat sit-ups Post rounds completed to comments
Dirty Thirty For Time 30 Box Jumps (24/20 in) 30 Jumping Pull-Ups 30 Kettlebell Swings (35/26 lbs) 30 Lunges 30 Knees-to-Elbows 30 Push Press (45/35 lbs) 30 Back Extensions 30 Wall Balls (20/14 lbs) 30 Burpees 30 Double-Unders Go Amy! Amy is our Massage therapist and is awesome! Go get your massage on!
Every 2 minutes, for 16 minutes (8 sets): Back Squat *Set 1 – 8 reps *Set 2 – 8 reps *Set 3 – 6 reps *Set 4 – 6 reps *Set 5 – 4 reps *Set 6 – 4 reps *Set 7 – 2 reps *Set 8 – 2 reps Build in load every set…but
“PJ” 20 Minute AMRAP 30 Double Unders 8 Squat Cleans 135/85 11 Hand Release Push-Ups Score Total Rounds and Reps KB hitting 205 Front Squat!
