Category: Uncategorized

9am Running 10 am Team wod 11 am Mobility 12 pm Comp Class

15 mins to find 1 me strict press 15 min AMRAP of: 20 KBS 24/16kg 10 KB Push Press (left) 24/16kg 10 KB Push Press

FOR 10 MINS 30/30 SEC 30 Secs  5 Strict pull ups 30  Secs 7 deficit Push ups   Omar 10 Thrusters (95/65) 15 Bar-Facing Burpees

Cleans 5 x 1 clean from the hip + 1 from below the knee + 1 jerk 50-40-30-20-10 Wall Balls (20, 14#) 25-20-15-10-5 Kb swing

6×2 Overhead squat  3 sec pause one the first rep H.A.T.A   21-15-9 95 Pound overhead squat Burpee

Back Squat: 1X8@80%, 2X5@85%, 1X3@90%­ quick up and down with no pause every set, rest 90 sec.   5 min amrap 25 wall balls ME