Tuesday 16.26.04 WOD
Warm up: 500m buy in then partner ladder [Air Squat/PU]
Group Mobility/Stretch:
Skill Work: PRESS - Strict, Push, Jerk
Metcon: 9 min amrap - 9 S2OH, 9 C2B, 9 Ring Dips
Cash Out: involves sit-ups..
Monday’s WOD 16.25.04
Happy Birthday to our Founding member Cara (aka CC)
Weight Skill Work:
4RFT
10 Deadlift, 10 Bar Jump Over, 10 KB Swings, 10 Superman, 1 Wall Walk
Cash Out: 41 HSPU
Sunday 16.23.04 Open Gym – MEMBERS ONLY
Sunday's OPEN Box from 8:30 - 12 noon
Come and practice your skills, Join a WOD ot make up a WOD if you missed one during the week.
Friday WOD 16.22.04
Warm up: posted on box whiteboard
Skill Work: Clean and Jerk
Metcon:
16:00min AMRAP
12 Weighted Sit-ups - 9 Thrusters - 6 BBJO - 3 Wall Walks
Note: All work can be modified and is listed on Box Whiteboard