EVERY 2:00 X 5 2 POSITION SQUAT CLEAN HIP/KNEE/FLOOR THEN “HANG CLEAN CHRISTINE” 3 RDS FOR TIME OF: 500M ROW 12 HANG SQUAT CLEAN 21 BOX JUMP 24/20 REST 1:00 MIN RD 1 135/95 RD 2 155/105 RD 3 185/135 *SCALE SO YOU CAN ADD APPROXIMATELY 20 LB EA RD MOBILITY CASH OUT 2:00 MIN
For Time: 800m Run 30 KB Swings 70/53 30 GHD Sit Ups 30 Burpees 400m Run 30 Burpees 30 GHD Sit Ups 30 KB Swings 70/53 800m Run THEN Accessory Cash Out 100 Plate Bench Press For Time 45/25
SUPER SATURDAY OPEN TO THE PUBLIC WOD 0900! 8:00 MIN AMRAP “Core WOD” 20 PVC Sit Ups :45 Low Plank 18:00 MIN AMRAP 300m Run 15 Hollow Rocks 15 KB Swings 53/35 15 Burpees
HERO WOD FRIDAY SINCE 2010! “Weijdt” 5 Rounds: 19 Chest to Bar 12 Box Jumps 30/24 8 Squat Cleans 165/115 THEN Mobility Cash Out: 2:00 Couch Stretch Each Leg AND 1:30 Banded Shoulder Stretch Each Dedicated to Dutch Sergeant Mark Weijdt, 24 years old, of the 11 Airmobile brigade 12e Regiment van Hutzs who was
WOD Every 2:00 X 5 5 Bench Press (Building) THEN 6 Rounds: 9 Dead Lifts 225/155 Max Set Push Ups 300m Run *Record Time & Push Up Total THEN 15-12-9 Ring Dips Single arm DB Strict Press
