WARM UP (00:00 - 10:00) 2 MIN JUMP ROPE 2 RDS 10 AIR SQUATS 20 PASS THROUGHS 50 FT BEAR CRAWL 50 FT CRAB CRAWL
SWOD: SQUAT SNATCH (@75%) (15:00 - 33:00) E3OM LAST 4 SETS SHOULD BE YOUR 75% *3 REPS EVERY 3 MINS
WOD: FIRE IN THE HOLE (Time) (40:00 - 55:00) 5 RDS 400 M RUN 5 POWER SNATCHES 5 BAR FACING BURPEE OVER BAR GPP 65/55 FITNESS 95/65 RX 135/95
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