9, 10am classes LETS HAVE SOME FUN!
Warm up
practice rope climb
5 mins cardio machine
3 wall walks
5 mins :30/:30’s Uppers Abs
WOD
24 mins AMRAP OF:
1 BEAR COMPLEX (95/135)
*Power Clean
*Front Squat
*Push Press
*Back Squat
*Push Press
3 Burpee Box Jumps (20/24)
5 KB Swings (35/53)
** Every 4 min mark (4,8,12,16,20,24) bang out 10 Push ups or 1 Rope Climb
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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
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