Author: lumpy6488

25-20-15-10-5 pull ups Abmat Sit ups Push press

Five rounds for reps of: Box Jump 30 seconds Rest  30 seconds Kettle bell swing 30 seconds Rest 30 seconds Ring dip 30 seconds Rest

Complete for time: 800 m Row 30 Thrusters 800 m Run

15-12-9-6-3 reps for time of: Power clean Bar-facing burpee use a weight you can keep technique with…

20s & 30s 20 Calorie Row 30 Wallballs (20/14) 20 Toes to Bar 30 Box Jumps then “air squat on the box ” (24/20) 20

The Sat team wod will be run by Matt and Josh so be ready for it…