We are having 2 times for our HERO WODS: 8:30 or 9:30, contact me for preference. CHOICE OF WODS:
1) MORRISON
50-40-30-20-10 of:
Wall Balls
Box Jumps
KB Swings (35/53)
2) HANSEN
5 Rounds of:
30 KB Swings (35/53)
30 Burpees
30 GHD’s
So far 5 have signed up, pic a time and a WOD!!! 610-757-8724 TEXT ME
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