WOD

AMRAP 15 10 Weighted Box Step Overs 50, 35 15 Cals Bike/Rower 16 Plank Knee to Elbow  

1) 30-40 Toes to Bar. Partition as needed 2) Front Rack Lunge (from floor) 14-14-14 *7 each leg. Alternating. 3) 3 Rounds For Time (cap... Read More

1) Hamstring Curls 4×12 2) Deadlift 3-3-3-3-3-3

AMRAP 12.  Rest 6.  AMRAP 12 400m Run 15 KB Goblet Squats 10 KB Shoulder to OH

1) Half Kneeling DB Shoulder Press 8-8-8-8-8 each arm 2) Build to heavy set of: Power Clean & Push Jerk

5 Rounds AMRAP 3; Rest 1 12 Abmat Sit Ups 10 Cals Bike or Rower 8 Push ups

AMRAP 20 200m Run 16 Russian Kettlebell Swings 50m Front Rack Carry 8 Single Arm Russian Kettlebell Swings each side 50m Double Hand front hold

1) Hang Snatch 2-2-2-2 2) AMRAP 10 12 Hang Snatches 75, 53 25 Double Unders

1) Back Squat 3-3-3-3-3 2) Bulgarian Split Squats 8-8-8-8 each leg 3) Hamstring Curls 4×12

Class at 9:15 only today Join us for a little 5k and a send off for Nicest!