Category: WODs

21min Alt EMOM:

-12/10 Cal Row
-8 DB Squats (50/35-each hand)
-40 DU

*DO NOT DROP THE DUMBBELLS!!!!!! If they are too heavy for you, get lighter ones!

5×2 S2O (Mod/Heavy)

3RFT:
400m Run
12 S2O (135/95)

Athletes may choose to complete 20.1 (class will have priority and athletes need to manage themselves)

15mins T2B/Bar Mu Skill work

For Time:
30-20-10
Deadlifts (225/155)
T2B
-9min Cap

Reminder Friday 6am class starts at 5:45am Friday’s only for the Open!

20.1

For Time:
10Rds
8 Ground 2 Overhead (95/65)
10 Bar Facing Burpees
*15min Time

*Please look at YOUR division and standards before doing the workout, if you are signed up for the Open!!

Make sure to sign up for the open HERE!!!

Also during the next 5 weeks the 6am, On Fridays will start at 5:45am due to the open! Starting this Friday!!! Spread the word!

E2MOM for 30mins (5sets)
-Row (Distance)(Moderate pace)
-Assault Bike (easy)(40-85RPM)
-Run (Hard Pace)(200-600m)