OPEN TO THE PUBLIC WOD 0900! 21-15-9 OH Plate Lunge 25/15 Burpee Sit Up -400m Run- 9-15-21 OH Plate Lunge 25/15 Burpee Sit Up
HERO WOD FRIDAY SINCE 2010! WOD TIMES: 0830 DAYCARE 0930 DAYCARE NOON CLASS “Tillman” 7 Rounds: 7 Dead Lifts 315/205 200m SPRINT 15 Pull Ups :45 REST
THE GOBBLER FOR TIME WITH A PARTNER RUN 200M 100 SITUPS RUN 200 100 PULL UP RUN 200 100 WALL BALL SHOTS RUN 200 100 BURPEES RUN 200 100 KBS 53/35 RUN 200 100 T2B RUN 200
20:00 MIN EMOM20 AbMat Sit Ups12 Toes to Bar:45 Low Plank18/15 Cal RowAFTERFive Rounds FOR TIME OF:15 KB Swing 53/3515 Wall Balls 20/14then Accessory Cash Out:“Gun Show”21-15-9Barbell Bicep CurlStanding Over Head Tricep ExtClose Grip Push Ups
Every 2:00 MIN X 65-5-3-3-1-1 Back SquatTHEN 3 Rounds FOR TIME:400m Run40 Air Squats30 Walking Lunges20 Burpees THEN Mobility Cash Out:Couch Stretch 2:00 EachFoam Roll Lumbar 2:00
