Wednesday, July 1, 2020

Hey all, there is a noon class but you

must contact me if you wish to attend.

same goes with Tues/Thurs 7am!!!

Skill

2 mins of poppers (12) (55/75)


Abs

4 rounds of:

10 Flutters

10 Crunch w/ twists

10 Jack knives


WOD :

4 Rounds


12 Pullups (2 strict)

15 Back squats (75-115)

18 Sit ups w/ plate (15/25)

21 Double unders

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Sunday, Sept 20, 2020

HAPPY BELATED BIRTHDAY TO THE “Mayor of Elation” Brice 9/19/75 age 45 WOD 45 dubs 45 RING pushups 45 jack knives 45 DB 1 arm row Then, 5 rounds of 9 ttb 9 db snatches 9 db push press 9 burpee box jum

Saturday, Sept. 19, 2020

WOD 30 Tire Flips (deficit squats) 1 lap lunge walk (no weight) then, 3 Rounds of 30 Hollow Rocks 30 Double Unders 30 Alt. Knees to Elbows 30 Plate OH Squats Then, Run 1 lap w/ pinch grip plates (2X15

FRIDAY SEPTEMBER 18, 2020

OPEN WOD 15.4 Complete as many reps as possible in 10 minutes of: 3 handstand push-ups 3 cleans (185/125) 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15

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