HAPPY VETERANS DAY! Thanks to all who serve and have served in the armed forces and for protecting our freedoms. We will be doing a HERO WOD on Friday so come ready!
STRENGTH – Squat Clean 1 Squat Clean EMOM Increase Load at 5 and 10 min Last 5 reps should be heavy
CONDITIONING 12 min AMRAP 2 Power Clean AHAP – EMOM AMRAP Double Under
A. Conditioning 5 rounds 10 GHD Sit-Ups or 20 DB Weighted Sit Ups 10 Box Jump Overs 24"/20" 10 Wall Balls 20#/14# 14 Calorie Bike
A. Conditioning 10 minute AMRAP 6 Pull-Ups (Challenge Strict Pull-Ups) 6 Burpees Row 12/10 Calories - rest 2 minutes - 10 minute AMRAP 9 Body Rows 9 Hand Release T Push-Ups Row 12/10 Calories
A. Conditioning Bike 25/20 Calorie Buy-In -then- 15-12-9-6 KB Snatch R 35#/26# KB Single Arm Overhead Reverse Lunge R 35#/26# KB Snatch L KB Single Arm Overhead Reverse Lunge L Russian Twist (R