MLK DAY OPEN GYM: 0800 TO 1500 DAY CARE HOURS: 0830 0930 “FILTHY 50” 50 REPS EACH OF: BOX JUMPS 24/20 JUMPING PULL UP KBS 53/35 WALKING LUNGE KNEES TO ELOBWS PUSH PRESS 45/35 BACK EXTENSION/SUPERMAN WALL BALLS 20/14 BURPEES DOUBLE UNDERS *SCALE DOWN DIRTY 30..30 REPS OF EVERYTHING
SUPER SATURDAY OPEN TO THE PUBLIC FREE WOD 0900. 7:00 MIN AMRAP 150m Row 15 Air Squats 5 Burpees -Rest 2:00- 7:00 MIN AMRAP 15 Plate to OH 45/25 15 Sit Ups 5 Burpees -Rest 2:00- 7:00 MIN AMRAP 15 DB Renegade Row/ NoPush Up 35/25 15 Lunges 5 Burpees
HERO WOD FRIDAY! “Holbrook” 10 Rounds: 5 Thrusters 115/80 10 Pull Ups 100m Sprint -1:00 REST- THEN Mobility: 1:00 Banded Shoulder Stretch Each Shoulder X 2 Rounds U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on
Every 2:00 X 5 5 Bench Press 5 Bent Over Rows (Build Both Each Set) THEN For Time: 15 cal Row 30 Hand Release Push Ups 15 Ring Dips 30 KBS 70/53 15 Ring Dips 30 Hand Release Push Ups 15 cal Row THEN Core Cash Out: 3 Rounds of 25 GHD sit ups 20
Core WOD 1:00 EACH High Plank Russian Twist 25/15 Low Plank Russian Twist 25/15 High Plank THEN METCON THEN For Time: Run 400 m 15 Power Cleans 15 Toes to Bar Run 800 m 15 Power Cleans 15 Toes to Bar Run 400 m @155/105 Accessory Cash Out: 3 X 10 DB Curls (Building)
