9 AM Free WOD
18 Minute AMRAP
12 box jumps (or step ups with a plate)
12 air squats (or OHS with a plate)
12 walking lunges (or plate overhead)
12 push-ups (plate on back)
Fence run (or 400, no plate)
Extra credit,
Rest 4 minutes then complete 30 burpees, not necessarily for time, just try to keep a steady pace and NOT STOP.
1000 - 1200 open floor.
WOD: Metcon (Time) HAPPY NEW YEAR 21 RDS 5 KB SWINGS 5 PULL UPS 5 BURPEES 5 WALL BALLS CHOOSE A WEIGHT SO TO BE ABLE TO DO ALL THE MOVEMENTS UNBROKEN
HAPPY NEW YEAR! MAY 2021 BE FULL OF JOY AND SUCCESS FOR ALL! WOD: Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m RunIn honor of U.S. Army Staff Sergeant Edwardo
WOD: Metcon (AMRAP - Rounds and Reps) 40 MIN PARTNER WOD 6 PULL UPS 9 POWER CLEANS 12 AIR SQUATS "YOU GO, I GO" WILL PARTNER ONE IS DOING THE WORK PARTNER TWO GOES FOR A RUN. WHEN PARTNER TWO RETUR