Pancakes and coffee with Nutrition info after the WOD at 10:15!!! Get a Challenge bonus 4 pts for being there. Dress up for the WOD And get another bonus point.
WOD
4 Rounds of-
10 Toes to Bar
31 Line Jumps (to n fro=1)
20 Clean and Jerks (65/95)
20 Plate OH Squats (15/25)
Booty/Ab camp
3 rounds of-
2 mins Bicycles
1 Min Hole sit
2 mins Alt. Knees to Elbows
1 Min Hole Sits w/ rock
Recent Posts
See AllWOD Almost “Fight Gone Bad” 6 min :30/:30’s of: Clean n Presses (or jerk)(55/75) Deficit Push ups (25/45) Rest 2 mins Then, 3 rounds of- 1:00 Sumo Dead Lift High Pull 1:00 Box Jumps (20/2 1:00 Push Pr
Skill Bent Over Rows 4x6 1-arm Rows 4x6 WOD 8 min AMRAP 4 Power Snatches (55/75)SHOULDER TOp 4 OH Walking Lunges 4 Pullups 2 min rest Then, 8 min AMRAP 6 Back squats (75/115) 6 Floor Wipers w/ Press
Thank you very much for the support! Also congrats to Coach Josh and Betsy for reaching the semi' finals!!! Lookout mothafletchas!!!! Skill. 30 GHDs or TTBs Power Cleans 4x6@75% WOD 3 Rounds of: 8 Pul