MOTIVATIONAL MONDAY 5 RoundsFOR TIME OF: Sprint 400m30 KB Goblet Squats @53/35Rest 2:00 MIN THEN Mobility Cash Out: 2:00 Rock Bottom Squat Hold2:00 Each Leg Couch Stretch
SHOUTOUT SATURDAY SINCE 2010 OPEN TO THE PUBLIC WOD 0900 10:00 MIN AMRAP 10 DB Hang Power Clean 35/25 200m Run 20 Mt Climbers LR=2 REST 3:00 MIN 10:00 MIN AMRAP 10 Barbell Hang Power Cleans 95/65 20/16 Cal Row 20 Renegade Rows 35/25 (no Push Up) LR=2
HERO WOD FRIDAY SINCE 2010! “Monsoor”4 Rounds FOR TIME: 800m Run20 SDLHP 75/55 20 Burpees 100m Farmers carry 2×70/53 40 Sit Ups *WEAR WEIGHT VEST 20/14 LB
THROWBACK THURSDAY Every 1:30 X 5 5 Bench Press THEN 4 RoundsFOR TIME OF: 20/16 Cal Row 20 Hollow Rocks 20 Push Ups20 Jumping Squats 20/14 THEN Accessory Cash Out: 100 Plate Bench Press for time 45/25
WOD WEDNESDAY 4 Rounds: :30 HS Hold :30 High Plank :30 Flutter Kicks :30 Low Plank THEN 3 X 4:00 MIN AMRAP 25 Wall Balls12 C&J 135/95 Max HS Walk in 10m increments in remaining time.1:00 MIN REST Scale= Max Wall Walks THEN Accessory Cash Out: 3 X 12 Each Side. DB Strict Press
