We open at 8am
On a 15 minute clock, 4 rounds of:
1 minute of Kettlebells (55/35)
1:00 of SL Sit Ups
1:00 Lunge Steps
1:00 Ball Squats
1:00 Row for Calories
Total reps / calories
Strength wod: Deadlift 1 rep max
We open at 8am
On a 15 minute clock, 4 rounds of:
1 minute of Kettlebells (55/35)
1:00 of SL Sit Ups
1:00 Lunge Steps
1:00 Ball Squats
1:00 Row for Calories
Total reps / calories
Strength wod: Deadlift 1 rep max
Complete 6 rounds for time of:
250 Meter Row
12 Thrusters (30/20)
6 Chest to Bar Pull Ups
Strength wod: Clean & Jerk 90% 5X1
Complete this 20 minute AMRAP:
10 Box Jumps (36"/30")
15 Single Arm Overhead Squats (50/35)
20 GHD / SL Sit Ups
Strength wod: Front Squats (85% 3X3
Partner wod:
Complete 4 rounds for time:
800 Meter Row
30 Wall Balls (20/14 @10')
30 Calorie Assault Bike
30 Hang Cleans (125/85)
1 Rope Climb
*The top GUY / GIRL team wins a MLCF "T" Shirt
Complete 3 rounds for time of:
800 Meter Run
15 Deadlifts (135/95)
15 Push Jerks (135/95)
Strength wod: Snatch 80% 5X3