***Updated Pairings have been posted for the Battle Within!*** check the blog WOD posts
SHOVEL AND PAIL
20 Alternating Back Rack Lunges 115/80
20 Back Squats 115/80
50' Handstand Walk or :45 Wall HS hold
-Rest 1:00-
20 Alternating OH Walking Lunges 115/80
20 OH Squats 115/80
50’ Handstand Walk or :45 Wall HS hold
-Rest 1:00-
20 Alternating Front Rack Lunges 115/80
20 Front Squats 115/80
50’ Handstand Wall or :45 Wall HS hold
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 +