COME JOIN US FOR A FREE TRIAL WEEK! CALL COACH MARK 7065871946! NEW YEARS WOD IN TEAMS OF 2: 10: 00 MIN AMRAP 20 GOBLET SQUATS 53/35 19 BURPEES RIGHT INTO 10:00 MIN AMRAP 20 HANG POWER CLEAN 135/95 19 TOES TO BAR -THEN FOR TIME- 365 DOUBLE UNDERS *ONE PERSON WORKS AT A TIME
3 Rounds OF: 1:00 MIN per station to accumulate 20 reps. Wall Ball Shots 20/14 KBS 53/35 Box Jump Push Press 95/65 Cal Row -Rest 1:00 after round- THEN Accessory Cash Out: Bent Over KB Row 53/35 3 X 10 Each Side
OPEN TO THE PUBLIC WOD EVERY SATURDAY 0900 20:00 MIN AMRAP 20 Walking Lunges 15 Med Ball Cleans 20/14 10 Russian KBS 70/53 1 Hill Sprint *Keep Moving!
HERO WOD FRIDAY! “Nutts” 10 HSPU 15 DeadLifts 250/175 25 Box Jumps 30/24 50 Pull Ups 100 Wall Balls 200 Double Unders 400m Plate Run 45/25
From 0:00 to 12:00 To Find 1RM Snatch THEN @ 12:00 For 4 Rounds every 4:00 to 28:00: Run 400m 20 Box Jump Overs 24/20 Max Reps Snatch 115/85 *Score is 1RM Snatch and Total snatches completed in 4 rounds THEN Mobility Cash Out: 2:00 Each Calf Stretch toe on top of 45lb Plate heel
