WOD: COLT 45
45 mins AMRAP - Rounds and Reps 7 T2B 25 DU 1 MUSCLE UP 9 MED BALL CLEANS 7 KB SWINGS 5 BURPEE BOX JUMP OVER ALL MOVEMENTS WILL BE CISTOMIZED TO EACH INDIVIDUALS ABILITIES AND VILNERABILITIES! COME JOIN US FOR AN AWESOME WORKOUT AND HAVE SOME FUN!
Warm-up 400 M RUN 10 EMPTY BAR FRONT SQUATS 5 SHOULDER PRESS 5 RING ROWS 5 INCH WORMS 10 LUNGES (EACH SIDE) WOD: Front Squat 10 MINS TO BUILD TO WORKING WEIGHT 5, 3, 2 5,5,5,5,5 @ 70% OF 1 RM FRONT
SLIPS SCALES 30 SECONDS AT EAC POSTIONS 2 MINS - LSITS 2 MINS - INVERSIONS 2 MINS - PLANK 2 MINS - STRETCHING WOD: SIT BACK AND RELAX (AMRAP - Rounds and Reps) EVERY 5 MINS FOR 20 MINS 4 MIN AMR
Warm-up 6 MIN AMRAP 10 FRANKENSTEINS 10 SCORPIANS 10 SAMSON STRETCHES 20 PASSTHROUGHS 5 BURPEE TO TARGET Skill Work RING MUSCLE UP PROGRESSIONS 3 X 10 SECONDS RING DIP HOLD 3 X 10 SECONDS ARMS LOCKE