IF UR IN THE CHALLENGE, please get ur pts in. Last day to sign up is Monday
WOD
8 min AMRAP
8 Front Squats (75/115)
8 Ring Dips
8 Bicycles
2 min Rest
10 min AMRAP 10 Back Squats (95/125)
10 Ring Rows
10 Alt Knees to Elbows
2 min Rest
12 min AMRAP
12 OH Squats (65/95)
12 Ring Push ups
12 Hollow Rocks
ABS
2 Rounds of the Ab circle
Cardio
500m Row
500m Bike
500m Ski erg
Skill manmakers (people makers) 4x6 heavy Congrats to Lou for Triathlon, Well follow with results. WOD 60 Wall Balls (20/14) 50 Power Cleans (65/95) 40 Bench Press Wipers (65/95) 30 Hand Stand Push up
Go crush the Triathlon Lou!!! WOD 24 mins 2*4*6**6,… pull ups Thrusters (65/95) Sumo DLHP (65/95) * 10 Dying Bugs
REMINDER: CLASSES ARE 9 and 10am WOD 30-minute :30/:30’s 10 Rounds of: 1) Hang Power Snatches (55/75) 2) Devil Dogs (35/50) 3) OH Plate Squat (15-25)