Friday Zoom at 4:30pm
Join Zoom Meeting
https://zoom.us/j/480126912
Meeting ID: 480 126 912
4 Rounds
1 min each station
KB snatches
KB Dead Lifts
KB Thrusters
Bike/Row/Ski
Abs/Booty camp
6 Rounds Of:
10 Toes to Bar
:30sec rest
OR
6 Rounds of:
:30 sec Hole Sits w/ plate/Rest :30 sec
Warm up Michael Phelps stretchlp Running Warm up hip Circuit/pvc 3 Inch Worms Tabata push ups WOD 4 Rounds of Run 1 Lap 21 Double Unders 18 KB Swings (35/53) 15 Sumo Dead Lifts (135/185) 12 Pull ups
OPEN WOD 12.3 MEN - includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps, 24" box 115 pound Push press, 12 reps 9 Toes-to-bar WOMEN - inc
Skill Tabata Dying Bugs Sally Up (65/95) WOD 3 Rounds 2 mins Power Cleans (75/115) 1 min Floor Wipers w/ Bar 2 mins Plate Thrusters (25/45) 1 min Floor Wipers with Plate