*Schedule Reminder*
Sat: Closed:Head out to “Remember the Heroes”
Mon: 9am-11:30am “Murph” clocks start at 9:30, 10:30am
5 sets:
20/15 Cal AB
4 D Ball/sandbag cleans (150/100)
100′ Front Rack Carry
8 Box Jumps (30″/24)
-Rest 2-3 mins in between each set
Front Squat: 10X1 (85%)(RPE 7-8)
-Complete 1 set every 2mins
For Score:
8min Alt. Tabata
-Pushups
-Airsquats
“Regionals Event #4”
2 Rounds of:
10 Snatches (175/125)
12 Bar Facing Burpees
2 Rounds of:
10 Snatches (115/75)
12 Bar Facing Burpees
*15min Time Cap
*Modify as Needed
*For Large Classes Waterfall Start or Change own weight
For Time:
16 Thrusters (135/95)
32 Pull-ups
12 Thrusters
24 Pull-ups
8 Thrusters
12 Pull-ups
*14min Time Cap
Back squat 4X3 (93% of 5RM)
Partner WOD:
15min AMRAP:
30 DB Deadlifts (50/35) (each hand)
20 Wallballs (30/20)
10 DB Clean and Jerks (50/35) (each hand)
*Modify as needed
*Can use KB
