FIRECRACKER
For time:
10 Overhead Squats (135/95)
10 Burpee Box Jump Overs (24/20)
10 Thrusters (135/95)
10 Power Cleans (185/135)
7 Muscle Ups
Run 1000m
7 Muscle Ups
10 Power Cleans (185/135)
10 Thrusters (135/95)
10 Burpee Box Jump Overs (24/20)
10 Overhead Squats (135/95)
STRENGTH - Deadlift
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 +