(COME JOIN US FOR A FREE TRIAL WEEK) 4x 3:00 EMOM Max effort DB push press 45/25 Teams Of Two: 100 Pull Ups 200 Push Ups 300 Air Squats Partner holds plate over head while other partner works. 45/35 Mobility Cash Out: 2:00 MIN Banded shoulder
(COME TRY US OUT FOR A FREE TRIAL WEEK) 40-30-20-10 Push Press 95/65 Box Jump Over 24/20 Toes To Bar x10m Run Core Cash Out: 3 Rounds of: 25 GHDS 35 Good Mornings
COME JOIN US FOR A FREE TRIAL WEEK!! DEADLIFTS 0:00 3 Dead Lifts 80% 2:00 3 Dead Lifts 85% 4:00 3 Dead Lifts 90+% 7:00 MIN AMRAP 20 Wall Balls 12 Dead Lifts 225/155 7:00 MIN AMRAP 10 DB Thruster 45/25 10 Burpee over DB 7:00 MIN AMRAP 12 Dead Lift 225/155 8 Bar Facing
“Elmsy” Buy in: 400m med ball run Then: 10 RFT 10 Push Ups 10 KBS 53/36 10 Box Jump 24/20 Buy Out: 400m med ball run 20/14 Core Cash Out: 100 Weighted AbMat sit ups for time. 15/10 The “Elmsy” British Hero WOD is dedicated to Cpl Liam Elms (26) 45 Commando RM who died
WITH A PARTNER: “N’SYNC” Every Rep Must Be in Synchronization or the rep doesn’t count. For Time: 65 Wall Balls 65 Sit Ups 65 B.F.Burpees 65 Lunges 65 Barbell Push Press 45/35
