SHOUTOUT SATURDAY SINCE 2010! OPEN TO THE PUBLIC FREE WOD 0900 Metcon (Time) For Time w/Partner: 500-400-300-200-100 meter Row (each) Partner Holds Kettlebells in Rack (2×35/26) *5 Synchronized Burpee penalty for each drop of kettlebells*
Hero WOD Artie (AMRAP – Rounds) Complete as many rounds as possible in 20 minutes of: 5 pull-ups 10 push-ups 15 squats 5 pull-ups 10 thrusters, 95 lb. Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Officer Lopez, a decorated eight-year
Strength Day + MetCon Shoulder Press (12mins to find 1RM) Deadlift (12mins to find 1RM) Metcon (AMRAP – Rounds and Reps) 10min AMRAP: 9 Cal Row 7 Burpees 3 Power Snatch (95/65) Warm-up Accessory Cash Out: – 2min Assault Bike/400m Jog/2min Row (Cool down speed) – 20 passes(up/down) BarBell(45) Smashing (Quads, IT band, Hamstring) –
Warrior Women Wednesday Metcon (Time) CoreWOD: Accumulate 2min hanging "L" hold – Then – 3rds: 20 Flutter kicks 10 Alternating V ups 20 KB Side Bends (70/53) Absurd Annie (Time) 50 Double-Unders 50 PVC Pipe Situps 5 Cleans (225/155) 40 Double-Unders 40 PVC Pipe Situps 4 Cleans (225/155) 30 Double Unders 30 PVC Pipe Situps
Lower Body Strength + MetCon Back Squat (12mins to find 1RM) Metcon (Time) For Time: 10-1 Wall Ball Shots (20/14) 1-10 KBS (53/35) *200m Run after Ea* RX+ (70/53) Warm-up Accessory Cash Out: – 2min Assault Bike/400m Jog/2min Row (Cool down speed) – 20 passes(up/down) BarBell(45) Smashing (Quads, IT band, Hamstring) – 100 Banded Pull
