“My ball”

WOD
12 minute AMRAP
-10 alt arm push up on med ball
-12 med ball squat cleans (20#,14#)
-14 mountain climbers (both hands on ball)

For the box as well as the Open Street Event

Hope to see you guys there!!

Hope to see you guys there!!

“Femurs”

Technique
20 minutes to establish heaviest clean for today

WOD
7min EMOM
Starting at 5 reps each
-5 squat cleans (50% of above weight or ask your coach for weight selection)
-5 burpee over bar
Increase by 1 rep for each every minute

“I’ll give you a lift”

30min time cap.
PARTNER PAIRS. Break up reps however you like
-120 Wallball
-100 Power Clean (95#, 65#)
-80 Burpee
-60 Box jumps (24″, 20″)
-40 Cals (Bike)
-20 Overhead Squats (155#, 105#)
*Every 5 mins 100m partner carry (switch as needed)

“Rowl”

First round of the Rowling tournament.

We will accumulate the next 4 weeks scores together and lowest total will win.

10 frames in partners. Check the Facebook post for rules

WOD (goal<12min)
-40ft handstand walk
-10 air squats
-5 strict pull ups
-35ft handstand walk
-20 air squats
-10 strict pull ups
-30ft handstand walk
-30 air squats
-15 strict pull ups
-25ft handstand walk
-40 air squats
-20 strict pull ups