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Sunday 7.12. 20




"Believer" AMRAP 16 400m Run 7 Clean & Jerks Barbell (155/105)/ Dumbbells (50/35) WOD Guidance & Goals Try and run your 400m under 2:00. If you can't run you can row 500m or 8 flights of stairs. Your C&J should be touch and go. Aim to complete 5+ rounds.

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Monday 11.27.23

"Get to It" 5 Rounds 20 DB Deadlift High Pull 15 Russian KB Swings 10 DB Push-up Pull Through

Tuesday 11.20.23

"Holiday Cheer" 1-2-3-4-5-6-7-8-9-10 KB Swings 100′ Goblet Carry (25'x4) 1-2-3-4-5-6-7-8-9-10 Goblet Squat 100′ Shuttle Run (25'x4)

Friday 11.10.23

AMRAP 12 2 squat cleans 40 double Unders 16 V Ups After each round add 2 reps to the squats

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