Sunday, Sept. 24, 2023

Warm up w/ 2 mins of each cardio

30 GHDs or TTB

WOD

8 min AMRAP

2 Wall Walks

6 OH Squats

10 Box Jumps

REST 2 mins

8 min AMRAP

2 Pulling (clean) Complex

6 Bar Over Burpees

10 KB Swings

Recent Posts

Warm up Stretch - bands/cross Cardio -4 mins Double KB CARRY 100m PVC ABSTRACTOR Deadlift Progression WOD 16 min EMOM 0, Evens— 6...

Warm up 5 mins talking- everyone must participate 4 mins cardio - run, walk, swim, rope climb. 3 min AMRAP: 3 burpees, 3 Wall Balls, 3...

Warmup Runners warm up -10’s jj’st’s pogos,lunges 5 mins static stretch 25 Tricep pushups 2 mins band/cross symmetry PVC Shoulder Presses...