WOD
A.1 Deadlift – 7, 7, 7, 7
A.2
15 Minute AMRAP
30 Wall Balls
15/12 Calorie Row
A.3
3 Rounds
14 4 Way Deadbugs
20 Russian Twist
Post loads and rounds to comments.
WOD
A.1 Press – 7, 7, 7, 7
A.2
2 Sets
3 Rounds
10 Toes to Bar/20 Hanging Knee Raise
3 Squat Clean #155/#105
Rest 3:00 Between Sets
A.3
3 Rounds
12(e) Side Pillar w/ Reach
10(e) Standing Teapot
Post loads and times to comments.
WOD
A.1 Back Squat – 7, 7, 7, 7
A.2
“Fran”
21-15-9
Thrusters #95/#65
Pull Ups
A.3
3 Rounds
:20(e) DB Iso Lunge Hold
20 DB Standing Calf Raise
Post loads and times to comments.
Partner WOD
In Teams of 2:
40-30-20
Calorie Row
HSPU/L-Sit DB Press
5 Rounds
40 Lunges
40 Sit Ups
40 DB Power Snatch #50/#35
3 Rounds
20 Hang Power Cleans #155/#105
100 Double Unders/200 Singles
Post partners and times to comments.
