logo

GET IT DONE.

WOD For: Sunday, July 08, 2018

MAXCF

15 minutes:

10-8-6-4-2: Bench Press (20X1)

Rest 3:00

EMOM 12:

  1. :45 Airdyne
  2. :45 Row
  3. :45 Lunges

Rest 3:00

AMRAP 5:

10 Plate Ground to OH

50′ Gun-Walk 45/25

MAX45

Strength

3 Rounds:

50′ Double KB Front Rack Lunges

Training

3 Rounds for Quality:

18/12 Cal Bike

18 Hollow Rocks

18 Lunges

18 Sit ups

MAX30

AMRAP 20:

10 DB Step ups

50′ Bear Crawl (butt down)

10 Hanging Knee Raises (strict)

10 DB Renegade Rows

View Schedule and Sign Up For WOD

Leave A Comment

comments powered by Disqus