CAPTAIN CRUNCH
Part #1 In a 4:00 Window… 3 Rounds: 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (95/65) Time remaining, Max Calorie Row
Rest 4:00
Part #2 In a 4:00 Window… 2 Rounds: 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (135/95) Time remaining, Max Calorie Row
Rest 4:00
Part #3
In a 4:00 Window… 1 Round: 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (155/105) Time remaining, Max Calorie Row
Strength - HSPU WORK
Reminder... those competing Saturday need to be warmed up and ready to go by 8 am sharp. The first WOD briefing will begin at that time. Even if you are not competing, you are invited to come have fu
SMELLS LIKE TEEN SPIRIT 3 Rounds 30/24 Calorie Row 30 Kettlebell Swings (53/35) Strength 10 Front Rack Lunges + 10 Heel Elevated Goblet Squats @ 6/10 RPE 10 Front Rack Lunges + 10 Heel Elevated Goblet
Livin' On a Prayer 6:00 AMRAP 6/5 Calorie Row 2-4-6-8. . . Burpees Box Jump Overs (24/20) -rest 4:00- 6:00 AMRAP 6 Burpees Box Jump Overs (24/20) 2-4-6-8. . . Echo Bike Strength 2 Snatch Push Press +