SUPER SATURDAY OPEN TO THE PUBLIC WOD 0900 “Core Wod” 6:00 AMRAP 10 Hollow Rock 15 Sit Ups 20 Russian Med Ball Twist 2 MAN TEAM 18:00 AMRAP 400m Run 60 Wall Balls 40 Burpees
HERO WOD FRIDAY SINCE 2010 “Jennifer” 26:00 MIN AMRAP 10 Pull Ups15 KB Swings 53/35 20 Box Jumps 24/20 THEN Core Cash Out: 3 Rounds: 25 Weighted Sit ups 1:00 Low Plank
Every :20 X 20 1 Power Snatch @75-80% THEN 5 Rounds: 300m Run12 OHS 95/65 20 Double Unders THEN Accessory Cash Out: 3X8Snatch Grip Push Press From Back Rack.135/95
4 Rounds: :30 HS Hold :30 High Plank :30 Flutter Kicks :30 Low Plank THEN 12:00 MIN AMRAP 10 BF Burpees15 Shoulder to OH 10 GHD Sit Ups15 Hang Power Cleans @95/65 THEN Mobility Cash Out: 2:00 Banded Shoulder Stretch Each Arm.
Every 2:30 X 412 Front Rack Lunges + 20 Good Mornings 45/35 THEN 3:00 MIN AMRAP x 5 3 Dead Lift 225/155 6 Push Ups9 Air Squats 1:00 MIN REST THEN Mobility Cash Out: 2:30 Pigeon Stretch Each Leg.3:00 Foam Roll Lumbar Spine.
