COME JOIN US FOR A FREE TRIAL WEEK. DROP INS $15. CALL COACH MARK TO GET STARTED 7065871946
3 RDS OF 1 MIN @ EA STATION KB SDLHP BOX JUMP 20″ ROW DB PUSH PRESS 35/25 BURPEE WBS 20/14 SIT UP 1:00 MIN REST BETWEEN RDS *RECOED RDS FOR REPS
3 RDS OF 1 MIN @ EA STATION KB SDLHP BOX JUMP 20″ ROW DB PUSH PRESS 35/25 BURPEE WBS 20/14 SIT UP 1:00 MIN REST BETWEEN RDS *RECOED RDS FOR REPS
HERO WOD FRIDAY HONORING OUR HEROES SINCE 2010 PEDRO 66 3 RDS FOR TIME OF: 22 CAL ROW 22 SHOULDER TO OH 22 PULL UPS 22 BACK SQUATS 22 ABMAT SIT UP @95/65
SNATCH TECHNIQUE WORK EVERY 2:00 X 5 HANG POWER SNATCH + POWER SNATCH + OHS THEN WODAPALOOZA ONLINE CHALLENGE WEEK 1: 9:00 MIN AMRAP +3 HANG POWER SNATCH +3 OHS 30 DUBS @75/55 *ADD 3 REPS EVERY RD TO HPS AND OHS THEN ACC. CASH OUT 4 X MAX SET RING DIPS
4 RDS OF: :30 SEC HAND STAND HOLD :30 SEC HIGH PLANK HOLD :30 SEC HOLLOW ROCK :30 SEC LOW PLANK HOLD THEN ATHLETES CHOICE: FRAN 21-15-9 THRUSTERS 95/65 PULL UPS OR JACKIE 1000M ROW 50 THRUSTERS 30 PULL UPS 45/35 THEN ACCESSORY CASH OUT 4X10 EA SINGLE ARM DB STANDING STRICT PRESS
FT RACK LUNGES EVERY 2:30 X 4 12 FT RACK LUNGES 135/95 20 GOOD MORNINGS 45/35 THEN 4 RDS FOR TIME OF: 20/16 CAL ROW 20 ALT DB SNATCH 20 SINGLE ARM OH WALKING LUNGE @50/35 THEN MOBILITY CASHOUT 2:00 EA SIDE PIGEON STRETCH