8:30 Class
Harp Seal - Teams of Two
4 Rounds
30 Deadlifts (185/135)
60 Wall Balls (20/14)
4 Rounds
30 Overhead Squats (95/65) or Back Squats
46 AbMAt or 30 GHD Sit Ups
6:30 Class
“Ho-Ho Oh No" - Teams of Two
60 Wallballs 30/20
60 barfacing burpees (can do 30 if synchro)
40 Wallballs
40 bfb
20 Wallballs
20 bfb
10 Wallballs
10 bfb
4 Rounds
10 power cleans 225/185
2 rope climbs
20 deadlifts 225/185
2 rope climbs
5 rounds
30 GHD
30 cal bike
10 BMU
CUSTER 20/15 Calorie Echo Bike 15 Handstand Push Ups 10 Deadlifts (225/155) -rest 3:00- 20/15 Calorie Echo Bike 5 Strict Handstand Push Ups 20 Deadlifts (225/155) 5 Strict Handstand Push Ups Rest 3:00
LUCY 3 sets AMRAP 5 Minutes 2 Power Clean (165/125) 4 Burpee Pull Ups 6 Box Jump/Step Down (30/24) 8 Wall Ball (20/14) (11/10ft) 10 Push Ups -rest 3 minutes between sets- STRENGTH 1 Front Squat + 1 Pu
Saturday is our in-house competition....Here are some details Doors will Open at 6:00 am. If you want to work out but can't stay for the competition, you are welcome to come and get it done. Set-up