WOD

Bench Press 5@65%  5@75%  2×3@80%  2×3@85% 5 Alternating sets 7 Ring Dips 7/each arm DB Row

3 Rounds for Time 400m Run 10 Squat Clean Thruster  95, 65 15 Toes to Bar

Back Squat 4×4 @ 80% For Time 1,000m Row 1 Mile Run

*** Reminder that the sign up board for the kids football fundraiser throwdown and barbells for boobs at CF Woburn are both up and waiting... Read More

For Time 21-18-15-12-9-6 Pull Ups Power Cleans 105, 73 Push Ups

EMOM 20 Even Minutes: 15 Double Unders & 5 Burpees Odd Minutes: 30 Seconds Row for max calories

1. Front Rack Lunge 4-4-4-4 2. Split Jerk 5×3 @ 65% 3. Strict Pull Ups. 40 Reps. partition as needed

1. 50 T push ups 2.  3 Rounds for Time 4o0m Run 20 Kettlebell Swings 53, 35 30 Sit Ups

1. Muscle Snatch 3-3-3-3 *do not touch and go 2. Push Press 4×4 @ 60% 3. 2x500m Row for time. rest as needed between sets

**Don’t forget to get signed up on the white board for the throwdown coming up October 15th! EMOM 7 3 Power Clean 60-70% AMRAP 8... Read More