Author: lumpy6488

4 rounds for time 20 Front Squats @ 95/65 “no racks” 20 push ups “hr”

WOD: “Jackie” 1000m Row 50 Thrusters 45/35 30 Pull Ups THEN “Helen” 3 Rounds 400m Run 21 kb Swings 12 Pull ups

Front Squats 5×5 Metcon 7 rounds for time of: 5 Handstand Pushups 10 Med Ball Cleans (20/14) 15 Double Unders Sub for HSPU is 30-second

Deadlift 12 mins 4 Reps on the min WOD For Time 400m Row 21 Deadlift (95/65) 21 Push-ups 400m Row 15 Deadlift (95/65) 15 Push-ups

Free Saturday Team Wod. Come on in and throw down with us!!!

Three rounds for time of: 50 Kettlebell swings, 1.5 pood 25 Ring Push ups