Warm up Row for 500m/Bike 1200m/SKI 450nn 1 min bar Hang 1 mini hole Sit 3 mins 333’s Pu Su zz Sq Run 2 laps 1-arm Rows 4x6 WOD 18 mins 6 Rounds 3 mins to complete: 8 Back Squats (95/135) 10 Ring Push
Friday FUN Day Warm up Run 2 laps 1 min push ups 1 min sit ups 1 min Squats 1 min Lunges 1 min Lunges bar only WOD 12 min :30/30’s 3 Rounds- Dying Bugz Wall Balls Hollow Rocks Thrusters Rest 1 min The
OLY LIFTING tonight AT 7 Get Rockin: 3 Rounds of: Run 1 lap 15 Air Squats 10 Push ups 10 Hollow Rocks 5 Burpees 1 min bar Hang 1 min wall sit 1 min boxing (shadow) Bar Hang with 10 L-ups PVC Strength
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