Friday, December 12th
-WOD- 15min AMRAP Of: – 200m Run (10 shuttle runs @ 10m Down&Back if cold) – 20m Reverse Bear Crawl – 2 Rope Climbs @ 15′ Here is a demo of the reverse bear crawl. …
-WOD- 15min AMRAP Of: – 200m Run (10 shuttle runs @ 10m Down&Back if cold) – 20m Reverse Bear Crawl – 2 Rope Climbs @ 15′ Here is a demo of the reverse bear crawl. …
-WOD- Hang Squat Snatch 1-1-1-1-1-1-1RM 8min AMRAP Of: – 5 Deadlifts (225/155#) – 10 Sandbag step ups (50# to 18″/35# to 15″) – 20 Russian Twists (35/25# plate) …
Soccer game is at 8:20pm. I’ll be leaving from the gym again if anyone wants to meet at the gym first come on by. If you’re on the team and not going to make it please let me know. -G$ Hero WOD- 4 Rounds Of: – 9 Front Squats (115/75#) – 12 Alternate KB Snatch (from floor) (53/35#) – 13 C2B Pull Ups (mod: 13 Pull Ups) – …
-WOD- Power Clean 3-3-3-3-3RM 4 Rounds Of: – 300m Row – 4 Bear Complex (95/65#)
-OPEN GYM- Come make up a WOD you might have missed or work on something you suck at from 11am to 1pm.
-TEAM WOD- A team workout will be made up on the spot by Alex. Come get a great free workout at 10am. Drag a friend along!