August 3, 2019
PRE-WOD WOD:
10 min AMRAP
3 pushups
5 situps
7 Squats
9 Dying Bugs
then,
CHALLENGES/CALL-OUTS
2-Min HSPU’s
Run 2 laps
50 KB Swings 35lbs
2-Min Deadlifts 135lbs
30 Tire Flips for time
2 mins Dumbell Snatches
2 mins Sit ups
2 mins max Push Ups
WOD 5 Rounds of: 12 Tire Flips 12 Hand Stand Push ups 12 Power Cleans (75/115)
ABS - 3 rounds of: 1 min Plank 1 min Hole Sits WODf; :30/:30’s 6 Rounds each of Alt. Dumbbell snatches 35/50 10m Sprints Jumping Lunges Wall Balls 32 min Time Cap
Skill Tabata Hollow Rocks Dead Lifts 4x6@70% WOD 24 min AMRAP Run 1 lap (1:00 cardio) 12 Thrusters (65/9562 15 KB Swings (35/53) 18 Deadlifts (95/135) 21 Monkey Jumps