WE WILL NOT BE DOIN A COMP WOD THIS FRIDAY. THEY'LL B BACK NEXT WEEK.
Skill
30 Toes to Bar
Pendlay Rows 4x6
WOD
10 KB Swings (35/53)
10 Ground to Overheads(75/115)
20 KB Swings
10 Ground to Overheads
30 KB Swings
10 Ground to Overhead
40 KB Swings
10 Ground to Overhead
30 KB Swings
10 Ground to Overhead
20 KB Swings
10 Ground to Overhead
10 KB Swings
* 1 Rope climb during wod
*CAN MIX UP MOVEMENTS
LETS GET SIGNED UP FOR the OPEN Skill 30 Hollow Rocks Hand Stand Push ups 6x6, 1 strict each set WOD 16 mins Cap 2, 4, 6, ..12...6, 4, 2 Shoulder to Overhead (65/95) Burpees After each Round- 3x10m S
WOD 18 min :30/:30's 0 and evens Overhead Squats (55/75) Odds Wall Walks THIS IS IT: Full body heavy self-workout, please don't stop at :27 secs If can't do wall walks, use small box for feet
WOD 14 Power Cleans (55/75) 14 Box Jumps 12 Power cleans (65/95) 12 Wall Balls 10 Power Cleans (75/115) 10 Box Jumps 8 Power Cleans (95/135) 8 Wall Balls 6 Power Cleans (115/155) 6 Box Jumps