Weekend/Holiday Schedule:
Sat: No Open Gym (Remember the Heroes)
Mon: “Murph” 9am, 9:45
Backsquat:
4X3 (Mod weight, no weight change)
3 Partner Team:
12min AMRAP: Relay style
1-100′ Sandbag/D-Ball Front load carry
1-50′ Hand stand walk (5′ increments)(Modify 100′ Bear crawl)
Weekend/Holiday Schedule:
Sat: No Open Gym (Remember the Heroes)
Mon: “Murph” 9am, 9:45
For Time:
21-15-9
Deadlifts (225/155)
Bar facing Burpees
*9min Time Cap
-2min Rest
75 Wallballs (20/14)
50 Alt DB Snatches (50/35)
*9min time cap
-If you finish before the cap rest the remaining time
*For large classes can start on either workout
10 Sets of:
2 FS + 1 Jerk
(work to a Mod/Heavy Set)
(Can change weight every 2 sets)
For Time:
“Annie”
50-40-30-30-10
Double unders
Ab mat situps
*12min Time Cap
28min ALT EMOM:
-15/12 Cal Row
-20 Airsquats + 5 Pull-ups
-15/12 Cal AB
-100m run
Good luck to our athletes heading to MB for the Beachtown Throwdown this weekend!!
Partner WOD:
10min AMRAP:
50 Power Snatches (135/95)
100 Wallballs (30/20)
-rest 3mins
10min AMRAP:
50 Single DB Box Step Ups (24/20)(50/35)
50 T2B
*Modify as needed
*Partners split as needed
