DIVE BOMBER 3 Rounds: 24/17 Calorie Row (Subs: 35 SDHP or 250M run) 21 Wallballs 20/14# 18 Alternating Dumbbell Snatches 50/35# 15 Lateral Burpees over the DB’s
* Option to try yesterday’s WOD instead
STRENGTH
Push Jerk & Split Jerk
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 +