Front squat 4 on the min for 8 mins 3 sec pause on the 1st and 4th rep Using 60% 3 min AMRAP 1 min
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am 5, 6, 9, 11 pm 3, 4, 5, 6
400 m run 30 SDHP kb 1.5/1 400 m run 40 split lunges 400 m rum 50 push ups 400 m run 60 burpees 400
Am 5,6,9,11 pm 4,5,6
Reminder the gym will be closed on Friday. We will need help to load the truck after 4 pm. 15 mins to find max effort
Am 5,6,9,11 pm 3,4,5,6
Back squat 1X8@65%, 1X8@70, 1X6@80%, 1X6@85% – rest 2 minutes. MetCon 25-20-15-10-5 KB Swing “unbroken” Push Up Ring rows
10 am team wod
There is a volunteer meeting Sunday at 1 pm please try attended.
Am 5,6,9,11 pm 3,4,5,6
WOD 20 Minutes Run 1 Mile with remaining time AMRAP of 5 Front Squats (185/125) 10 Pull-ups 15 Sit-ups
FBO Fitness 