Midline Madness Metcon Tabata: Hollow Rocks Hi-Plank Shoulder Taps Metcon (AMRAP – Rounds and Reps) 15min AMRAP 100m Double KettleBell Front Rack Carry 53/36 3 Kettlebell Deadlift 3 GHD Sit Ups *Increase Reps of KB DL and GHD by 3 Ea. Round* LvL 3: 36/26 LvL 2: 26/18 LvL 1: 18/10 Mobility Cash Out Mobility
Strength + MetCon Deadlift (8×8 (building) Every :90sec) Metcon (AMRAP – Rounds and Reps) 5min AMRAP 3 Wall Walks 7 Pull Ups 10 Box Jumps 30/24 -2min Rest- 5min AMRAP 5 Handstand Push Ups 5 Chest to Bar 10 Dumbbell Box Step Over 24/20 35/25 LvL 3: 2 Wall Walks – 5 Pull Ups –
Manic Mondays Metcon (AMRAP – Rounds and Reps) 15min AMRAP 1000m Row 10 Power Cleans 135/95 10 Front Squats 10 Push Press 10 Back Squats 10 Lateral Burpees Over Bar 100 Double Unders -1min Rest- For Time: 500m Row 5 Power Cleans 155/105 5 Front Squats 5 Push Press 5 Back Squats 5 Lateral Burpees
Saturday Community WOD, Merry Christmas! Metcon (AMRAP – Rounds and Reps) 10:00 Min AMRAP: 10 KB Swings @53/36 10 Burpee Box Jump Overs @24/20 10 Goblet Squats *Rest 2:00 Min* 10:00 Min AMRAP: 10 Med Ball Cleans @20/14 10 Weighted Med Ball Sit-ups 10 Push-ups
Hero WOD Josie (Time) Deputy U.S. Marshal Josie Wells, 27, of Harleston, Mississippi, was killed in the line of duty on March 10, 2015. Wells began his career with the Marshals Service in January 2011 and was assigned to the Southern District of Mississippi in September 2014. For time, wearing a 20-lb. vest: 1-mile run
