Warm up
jjs t’s pogos Lungesf
20 pushups
20 Situps
20 Oh Squats w/ plate (10/15)
Hips
pushaways
pvc
WOD
TEAM WOD
24 min team AMRAP
2 or 3 teams
1). 6/8 cals Assault Bike
2) 10 KB Goblet Squats
3). 6 Box Step ups with a plate (10/15)
4). 20 Mountain Climbers 5). 12 Wall Balls (16/20)
when everyone gets their portion complete, THEN everyone advances a position
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Skill 50 Hollow Rocks Sotts press 4x6 WOD 21 mins of :30/:30’s 7 Rounds of Push Press (75/115) 7 Rounds of Mountain Climbers 7 Rounds of Back squat Jumps (75/115) Then, 2 mins max Burpee Box Jumps 20
HAPPY BELATED BIRTHDAYS TO 2 of THE 5:30am studs: Burnsy 6/24/86 Age 36 Sean 6/26/77 Age 45 Skill Bend Over Rows 3x8 1-Arm Rows 4x5 each arm BIRTHDAYS WOD 2 Rounds of 18 Dying Bugs 19Floor Wipers Th
OBSTACLE COURSE 24 mins - 2 mins cycles using outside (wall balls, box jumps, , etc) then switch to inside, clean and push press (76/115)