WOD

SHOUTOUT SATURDAY SINCE 2010! OPEN TO THE PUBLIC FREE WOD 0900 Metcon (Time) For Time w/Partner: 800m Run 50 Box Jumps (24/20) 100 Kettlebell Swings (53/35) 800m Run RX+ (30/24)/(70/53)

Hero WOD Hammer (5 Rounds for reps) 5 Rounds, each for time of: 5 Power Cleans, 135# 10 Front Squats, 135# 5 Jerks, 135# 20 Pull-ups Rest 90 Seconds In honor of U.S. Army First Sergeant Michael "Hammer" Bordelon, 37, of Morgan City, LA, died on May 10, 2005 Warm-up Mobility Cash Out: – 2min

Strength + MetCon Shoulder Press (Weight) Every 2mins: Warmup Sets: 5(40%) – 5(50%) – 5(60%) Working Sets: 5(70%) – 5(75%) – 5(80%) Deadlift (Weight) Every 2mins: Warmup Sets: 5(40%) – 5(50%) – 5(60%) Working Sets: 5(70%) – 5(75%) – 5(80%) Metcon (AMRAP – Rounds and Reps) 10min AMRAP: 5 Handstand Pushups 3 Burpees Over Bar

CoreWOD + MetCon Metcon CoreWOD: Tabata Hollow Rocks Russian Twist (45/25) Metcon (Time) 25-20-15-10-5 Wall Ball Slams (20/14) 10-08-06-04-02 PVC Pipe Sit UPs 05-04-03-02-01 C2B RX+ (GHD & Ring MU) Warm-up Mobility Cash Out: – 2min Assault Bike/400m Jog/2min Row (Cool down speed) – 20 passes(up/down) BarBell(45) Smashing (Quads, IT band, Hamstring)

Strength + MetCon Back Squat (Weight) Wk1D1- Back Squat: Warmup Sets: 5(40%) – 5(50%) – 5(60%) Working Sets: 5(70%) – 5(75%) – 5(80%) Metcon (2 Rounds for reps) 8min AMRAP 8 KB Snatch (L) 8 KB Front Rack Squat (L) 8 KB Snatch (R) 8 KB Front Squat (R) – Rest 2mins – 4min AMRAP