WOD

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!

Jack AMRAP 20 10 Push Press 115, 80 10 Kettlebell Swings 53, 35 10 Box Jumps 24, 20

Heads up for this Saturday. One class at 9:15. I know many of you already signed up for the CWK5K and anyone else is welcome... Read More