WOD Front squat: 5-5-5-5. @ 75-80% 1RM. Then 3 sets: Bike for max cals in 1 minute. 2-3 Minutes rest between sets. Score is lowest score. Attention: Please note that there will be no 7 a.m. Wod this Saturday. Also, remember to say good luck to your various fellow athletes and coaches that will be … Read more
WOD 3 Rounds for time: 400 Meter Run, 21 Kettlebell swings – 53/35 pds, 12 Burpee Box Jump Overs – 24/20.
WOD AMRAP in 10 Minutes: 3 Toes to bar, 3 Wall balls 30/20, 6 Toes to bar, 6 Wall balls 30/20, 9 Toes to bar, 9 Wall balls 30/20… Continue adding 3 reps to each movement until time expires.
WOD 5 Rounds for rep: 45 Seconds bike for calories, 15 Seconds rest, 45 Seconds strict banded pull-ups, 15 Seconds rest, 45 Seconds dumbbell snatch 70/5o, 15 Seconds rest.
