Remember we are open today from 9AM-NOON! Please stop by anytime during those hours to either make up a missed WOD from the week or work on anything else you have in mind. See you there!
Special Shout Out: To all those competing in the Valentine’s Day Massacre Competition today we just want to throw a special shout out to you guys and wish you the best of luck!! Us coaches will be there to cheer you on! DO WORK!
Strength/Skill:
Back Squat
Metcon:
3 Rounds For Time:
10 Box Jumps
10 Hand Stand Push Ups
20 Wall Balls (20/14)
30 Double Unders
400M Run
***Rest 2 Mins Between Rounds***
Strength/Skill:
Squat Clean
Metcon:
EMOM 20:
Min 1: 2 Cleans (@80-85% of 1RM)
Min 2: 12 GHD Sit Ups
Strength/Skill:
Strict Pull Up
Metcon:
25 Min AMRAP:
15 Pull Ups
15 Sit Ups
15 KBS (53/35)
15 Cal Assault Bike
Strength/Skill
E2MOM for 20 Min:
Set 1: 10 UB (unbroken) Deadlifts
Set 2: 5 UB Deadlifts
Set 3: 3 Single Deadlifts
Set 4: 3 Single Deadlifts
Set 5: 3 Single Deadlifts
Set 6: 3 Single Deadlifts @ 1 RM
Set 7: 3 UB @85% of Max
Set 8: 6 UB @85% of 3’s
Set 9: 9 UB @85% of 6’s
Set 10: 12 UB @85% of 9’s
***REST 5 MINS***
5 Min Max Distance Row
