“Partners in Crime”

Partner WOD
-60 wall ball (20#,14#)
-5 each clean (225#,135#)
-50 wall ball
-5 each clean
-40 wall ball
-5 each clean
-30 wall ball
-5 each clean
*every 3 min 20 double unders each (must use same rope)

What might this week bring? I hear its someones bday on BENCHMARK Wednesday too!!

What might this week bring? I hear its someones bday on BENCHMARK Wednesday too!!

“Phew phew”

Squat Mobility
-coaches choice

WOD
-500m run
-21 hang squat clean (135,95)
-9 each leg pistol
-400m run
-15 hang squat clean
-7 each leg pistol
-300m run
-9 hang squat clean
-5 each leg pistol
-200m run

I love fitness

I love fitness

“Gravitron”

WOD
9-7-5
-muscle up
*every break in set perform 10 burpees
**after each set is complete run 400m

Mobility
-athlete choice
*talk to your coach for ideas to increase ROM

If you didn't know.... Christel completed to Alcatraz swim.

If you didn’t know…. Christel completed the Alcatraz swim. #badass