WOD

Shoutout Saturdays, Since 2010! Free WOD open to the Public Metcon (Time) For Time w/Partner 100 Wall Ball 24/14 800m Run 100 Burpees 800m Row

Hero WOD Manion (Time) 7 Rounds for time: Run 400m 29 Back Squats, 135# In honor of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, was killed by sniper fire on April 29, 2007 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,

Strict Press/Deadlift + MetCon Shoulder Press (Weight) Warmup Set: 5(45%) – 5(50%) – 5(65%) Working Set: 5(75%) – 5(80%) – 5+(85%) Deadlift (Weight) Warmup Set: 5(45%) – 5(50%) – 5(65%) Working Set: 5(75%) – 5(80%) – 5+(85%) Metcon (Time) 5RFT 10 Reneged Man Makers 35/25 {Push Up + Row (L) + Row (R)} 15 DBL

Midline Madness Metcon (Time) 5 Rounds: 15 NO KIP Hanging Knee Raises 15 Russian Twists 45/25 :60 Sec Plank Metcon (AMRAP – Rounds and Reps) 12min AMRAP 10 KBS 70/53 7 Goblet Squats 70/53 5 GHD Warm-up Mobility Cash Out: – 2min Assault Bike/400m Jog/2min Row (Cool down speed) – 20 passes(up/down) BarBell(45) Smashing (Quads,

Back Squats + MetCon Back Squat (Weight) Back Squat: Warmup Set: 5(45%) – 5(50%) – 5(65%) Working Set: 5(75%) – 5(80%) – 5+(85%) Metcon (AMRAP – Rounds and Reps) 15min AMRAP 200m Wallball Run 20/14 10 ALT DB Snatch 50/35 8 DB Over Head Walking Lunges 50/35 Warm-up Accessory Cash Out: – 2min Assault Bike/400m