TRANSFORMATION TUESDAY Every 2:00 X 5 5 Over Head Squats (From Rack) THEN 5 RoundsFOR TIME OF: 300m Run30 Double Unders 15 OHS 95/65 THEN Accessory Cash Out:3 X 1:00 MIN Wall Sit
MOTIVATIONAL MONDAY 6:00 MIN AMRAP 12 Dead Lifts12 Box Jump Overs 24/203:00 MIN REST6:00 MIN AMRAP9 Hang Power Clean 9 GHD Sit Ups 3:00 MIN REST6:00 MIN AMRAP6 Push Jerks6 Bar Facing Burpees @135/95RX+ 155/105 THEN Mobility Cash Out: Foam Roll Lumbar Spine 2:00 Pigeon stretch 1:30 Each Side
SHOUTOUT SATURDAY OPEN TO THE PUBLIC WOD SINCE 2010! 0900 SHOWTIME 4 X 5:00 MIN AMRAP Run 400 into 20 Single Arm DB Thruster20 Alt DB Snatch 20 Lateral Burpees Over DB @50/35 REST 2:00 MIN Between
HERO WOD FRIDAY SINCE 2010! “Gordon Emin”5 Rounds15 Dead Lift 155/135 200m Run1 Rope Climb20 Alt DB Snatch 50/35 15 Pull Ups THEN Mobility Cash Out: 2:30 Pigeon Stretch Each Leg.3:00 Foam Roll Lumbar Spine. Ex Sergeant Major Gordon Emin, 44, died on October 11, 2015 in a helicopter crash in Kabul Afghanistan, which also
THROWBACK THURSDAY Every 1:30 X 4 Max Effort Strict Supinated Pull Ups (Single set) THEN 12:00 MIN Ladder Of: 2-4-6-8-10… Hang Power Clean Over Bar Burpee Toes To Bar @135/95 RX+155/105 THEN Mobility Cash Out 2:00 Shoulder Stretching Each Side
