Core WOD 8:00 AMRAP 10 Hollow Rocks 15 PVC Sit Ups 20 Russian Twist 45/25 THEN 15:00 AMRAP 15/12 Cal Row 15 Toes To Bar 15 Power Snatch 75/55 THEN Mobility: 2:30 Pigeon Stretch Each Leg targeting the Hamstring
Every 1:30 X 5 4 Back Squats (Building) THEN 10:00 AMRAP 20 Double Unders 8 DB Thruster 35/25 12 DB Front Rack Walking Lunges THEN Accessory Work: 3 X 30 Good Morning 45/35
25:00 MIN AMRAP 2-4-6-8-10-Continuing.. Pull Ups Push Jerks 95/65 Burpee Box Jump Over 24/20 Run 50m -Runs Go up by 50m each round. -If you pass the round of 16, continue to run 400m THEN Mobility: 3 Minute Squat Rock Bottom Hold and 2 Minutes Couch Stretch each Leg
OPEN TO THE PUBLIC WOD 0900 2 Rounds FOR TIME OF: Run300 30 Wall Balls Run300 30 Burpees Run300 30 Box Jumps
HERO WOD FRIDAY! “Matt 16” 3 Rounds: 16 Dead Lifts 275/185 16 Hang Power Cleans 185/135 16 Push Press 135/95 -Run 800m Between Rounds -Only two 800s THEN Core Cash Out: 50-40-30-20-10 Ab Mat Sit Ups Seconds High Plank Hold
