Today's WOD

Thursday 10.1
Metcon (5 Rounds for reps)
Every 5:00 (5 sets)
20 Back Rack Lunges (75/55)
20 Hang Power Snatches (75/55)
20 KBS (53,35)


Past wods

Wednesday 9.30
7am Open Gym!
9am class moved to 10am!
Deadlift (Heavy Single )
Metcon (Time)
4 rounds
400m run
40 Air Squats

 

Tuesday 9.29
Metcon (Time)
21-15-9
Power Clean and Jerks (95/65)
Box jump over (24/20)

-Rest 1:1 between sets-

12-9-6
Power Clean and Jerks (165/115)
Burpee box jump overs (24/20)

 

Monday 9.28
Open gym at 7am today! Please sign in to attend.
Metcon (Time)
For Time:
500/400m Row
100 double unders
200m Farmer Carry
100 double unders
500/400m Row