TGIF!!! Great week! Make sure to say hey to Carl, Carlos, John, LAUREN, welcome back Graham and Mary!!
ABS
2 Rounds of new n improved Ab circle.
WOD
4 Rounds of
25 Double Unders
15 Jerks (75/115)
25 Hollow Rocks
15 Burpees to a plate
25 Dumbell/KB Curl-to-Press(35/50)
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