WOD 7:00 AMRAP 15 Hollow Rocks 20 KB Side Bends w Pause at Flexion 53/36 25 AbMat Sit Ups THEN @10:00 begin 9:00 AMRAP 15 Toes to Bar 10 KB Swings 53/36 5 Power Snatch 115/75 @20:00 Begin 5:00 to Max 1 Rep Max Power Snatch THEN Mobility Cash Out: 2:00 Banded Shoulder Stretching on
WOD Every 1:30 X 6 3 Front Squats (Building) THEN 15:00 AMRAP 200m Run 10 HSPU 5 Front Squats 115/75 *Add 5 Front Squats Each Round THEN Accessory Cash Out: Accumulate 4:00 Plate Over Head Hold 45/25 (Try and go Unbroken)
MANIC MONDAY! For Time: Run 1 Mile 2000/1600m Row 30 KB Facing Burpee 400m Double KB Farmers Carry 53/35 THEN Mobility Cash Out: 3:00 Squat Hold, Rock Bottom Position
SUPER SATURDAY FREE OPEN TO THE PUBLIC WOD 0900 30-20-10 KBS 53/36 Lunge 30-20-10 WBS 20/14 Push Ups 30-20-10 Goblet Squat 53/36 Box Jump 24/20
HERO WOD FRIDAY SINCE 2010! “Jorge” 30 GHD Sit Ups 15 Squat Cleans 24 GHD Sit Ups 12 Squat Cleans 18 GHD Sit Ups 9 Squat Cleans 12 GHD Sit Ups 6 Squat Cleans 6 GHD Sit Ups 3 Squat Cleans @155/105 THEN Mobility Cash Out: 2:00 Banded Shoulder Stretch Each Side
