Class START times: 5am, 7:30am and 9am
"DONNY" (hero wod)
21-15-9-9-15-21 reps of:
Deadlift (225/155)
Burpees
Plus S.L. Sit Ups
Class START times: 5am, 7:30am and 9am
"DONNY" (hero wod)
21-15-9-9-15-21 reps of:
Deadlift (225/155)
Burpees
Plus S.L. Sit Ups
HERO WOD:
"GUNNY"
For time:
1 mile run
50 Chest to floor Push Ups
50 SL Sit Ups
1 Mile Run
50 Push Ups
50 SL Sit Ups
1 Mile Run
Complete this 18:00 AMRAP of:
300 Meter Row
50 Double Unders
10 Bench Presses (135/95)
STRENGTH WOD: Front Squat 1 rep max
Individual or pick your partner:
"COE"
Complete 10 rounds for time of:
10 Thrusters (95/65)
10 HR Push Ups
"HOTSHOTS 19"
6 rounds for time of:
30 Squats
19 Power Cleans (135/95)
7 Pull Ups
400 Meter run