Saturday, Jan. 22 2021

WOD

7 ROUNDS OF

13 KETTLEBELL THRUSTERS

13 CALORIE Row

13 WALL BALL SHOTS (3 sec pause down)

13 HIGH BOX STEP UPS (w/ 30”)i

13 Lateral Bar Hops with dumbell (35/û50)


*** JUST Kiddin Brice!!!


(Real) WOD

30 Rows (bent over or Pendlay 55/75)

30 HSPU’sc

30 Power Snatche (55/75)

30 WALL BALLS

30 Power SNATCHES

30 HSPU’s

30 Rows

Have a good time!!!


ABS

3 rounds of

25 sit ups w/ plate (10/15)

25 v-ups

25 leg up Crunches


cardio

Double Tabata Row (8 mins :20on/:10off)







66 views0 comments

Recent Posts

See All

Remember: Murph Monday 9, 10:15am Picnic after!!! WOD 15 Hang Squat Cleans (65/95) 30 Hand Stand Push ups 15 Hang Squat Cleans 20 Hand Stand Push ups 15 Hang Squat Cleans 10 Hand Stand Push ups 15 Ha

Memorial Day - MURPH WILL BE Monday 9am and 10:15am. Picnic will follow. If u want to bring a dish, please do. We Will also begin the 60-Day Challenge in early JUNE!!! WOD 21 min AMRAP 2, 4, 6, …of Be

, Thruster Thursdays!!! skill Tabata Flutter Kicks Tabata push ups } WOD 21-15-9 of: Thrusters (65/95) Pull Ups Wall Balls