WOD Page
Mon, Jan 13

Mon, Jan 20, 2020 at 8:00am Holiday Schedule: Holiday Schedule, due to Martin Luther King holiday. We will only have 8 am and 9:30 am classes. Coach Jr

Mon, Jan 20, 2020 at 8:00am MLK WOD: 34 AMRAP 63 Power Cleans @115/75 64 pull-ups 64 SDHP @115/75 65 Burpees 68 Front Squats @115/75 *200 Meter run after each movement - 1 partner runs 100, then the other runs 100 **

Gymversary donald c-1

Most Recent Benchmark: MLK DAY on Jan 19, 2020 (174 days ago)

1-13-20 Time 20 REP Back Squat  (week 2) You guys should know the deal. Work up to a heavy double or single, then try and add 5-10lbs onto whatever you did last week. If you failed, try the same weight or lighter. You only get 1 shot at this. You should look like you're about to vibrate off the floor about 14 reps in. Dig Deep!! WOD: 5 Rounds For Time: 50 Double Unders 40 Wall Balls (20/14)** Round 1: 40 Wall Balls Round 2: 40 Pushups Round 3: 10 Wall Walks Round 4: 40 Pushups Round 5: 40 Wall Balls 0%   0% 1st 170  becca Mon, Jan 13, 2020 becca 170 Rx