Month: June 2019

4 RFT:
25 Air squats
200m Run
12 Strict Pullups
200m run
25 Wallballs (30/20)

*22min Time Cap
*Modify as Needed

*** Reminders***

-Please see Old bald guy for new member profile in member system

-Pick up tickets for Riverdogs Game for Sat 29th

Partner WOD:(athletes start on opposite AMRAP then switch)

For Score:

8min AMRAP
20 Wallballs (20/14)
10 Burpees to 6″ Target

-Rest 2 mins

8min AMRAP:
20 Alt DB snatch (50/35)
50 DU

-Rest 2mins

For Time: (Together)
400m Farmers walk (50/35-each hand)(1 set of weights)

6 sets of complex:
1 Snatch + 2 OHS
(work to a heavy, no misses)

For Time:
50/40 Cal AB
100 Push Ups
50 Box Jumps (24/20)

* 11min Time Cap
* Modify as needed

6 sets:

1X500m Row Sprints

-Rest 2-3 mins between efforts
*2 Scores: Fastest and slowest sprint

6 sets:
1 Clean + 3 Front Squats
(work to a heavy set/no miss lifts)

9min AMRAP:
100m run
12 KB swings (53/35)
8 C2B Pullups