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
Strength + MetCon Squat Clean (5-3-2-1-1-1 Every :90sec) Gobbler (Time) For Time w/ Partner: 200m Run 100 Double Unders 200m Run 100 Sit Ups 200m Run 100 Pull Ups 200m Run 100 Wall Ball Shot 20/14 200m Run 100 Burpees 200m Run 100 Kettlebell Swings 53/36 200m Run 100 Toes to Bar 200m Run LvL
Warrior Women Wednesdays Metcon 3 Rounds: 30sec L-sit Hold(Plates/Box/Rings/Parallette Bars) 10 Barbell Roll Outs 8 KB Turkish Get-Ups 53/35 Gwen (Weight) Clean & Jerk 15-12- and 9 reps Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between
Strength + MetCon Squat Snatch (5-3-2-1-1-1 Every :90sec (AHAP)) Metcon (Time) 4 Rounds for Time: 15 Alt. DB Snatch 35/25 40 Single Arm DB Overhead Walking Lunge (Alt. Arms Ea. Round) Rx+ 50/35 LvL 3: 25/15 LvL 2: 20/10 LvL 1: 10/5 Warm-up Accessory Cash Out: – 2min Assault Bike/400m Jog/2min Row (Cool down speed)
