Warm up: 3rds Run 200m 10 PU
Mobility: Group
Skill: Front Squat [from rack] 5,5,3,3,1,1,1+
Metcon 14 Min amrap - 3 Clean, 6 Front Squat, 9 Ball Slam, 12 Air Squat Jump
Wednesday 16.27.04 WOD
Warm up: Group
Skill Work: Rig Bar Work
Chipper: 10 kb snatches (l+r=1) 20 cal row 30 box jump 40 russian kb swing 50 k2e 40 american kb swing 30box jump 20 cal air bike 10 kb snatches (l+r=1)
Cash Out: Tabata 20/10 Hollow Hold
Tuesday 16.26.04 WOD
Tuesday 16.26.04 WOD
Warm up: 500m buy in then partner ladder [Air Squat/PU]
Group Mobility/Stretch:
Skill Work: PRESS - Strict, Push, Jerk
Metcon: 9 min amrap - 9 S2OH, 9 C2B, 9 Ring Dips
Cash Out: involves sit-ups..
Monday’s WOD 16.25.04
Happy Birthday to our Founding member Cara (aka CC)
Weight Skill Work:
4RFT
10 Deadlift, 10 Bar Jump Over, 10 KB Swings, 10 Superman, 1 Wall Walk
Cash Out: 41 HSPU