Health

*New pics! – Click HERE EMOTM 20 6 Burpees 6 Box Jumps (24/20) 6 T2B Then, Tabata Hollow Rocks! “Find a place inside where there’s

For total time 3rds – 90sec rest between Run 300m 12 HSPU 2 Rope Climbs *Rest 4mins 3rds – 2min rest between 9 DL (155/105)

Congrats to these 2 awesome ladies at Wodamania this past weekend! 4rds 10R/10L – 1-Arm DB Strict Press 10 Supine Pull-ups Then, Open 15.3 AMRAP

FSQ – 5×3 @70-80% (3sec lower, 2sec pause in bottom) Then, 3rds for time 15 Thrusters (95/65) 15 C2B “I am beginning to learn that

*Congrats to Jen & Patrick on the birth of their first child! Welcome to the world…and GCF… Patrick!!! *Good Luck tomorrow (Saturday) at Wodamania –

Every 90sec – 10rds 1 CL Pull (3sec AK) + 2 PCL  Then, For time 21, 15, 9 Wall Ball (20/16) RKB Swing (53/35+) HPCL

Floor Press – 10, 7, 5, 3, 10 (By feel but increasing in weight) *5-10 Strict Weighted Pull-ups after each set  Then, Every 20sec for

BSQ – (4sec lower) 6@65%, 6@70%, 6@75%, 6@75% Then, 6rds – 30sec ON/10sec OFF  AB Calories Row for Meters Double Unders Shuttle Run (inside gym

10 Mins – Handstand Hold & Walk Practice Then, Open 12.3  AMRAP 18 15 Box Jumps (24/20) 12 Push Press (115/75) 9 T2B “Nothing will

4x5R/5L – Reverse Lunges (back rack – weight by feel) *Alternate with 15 Weighted Good Mornings Then, Partner WOD! AMRAP 15 “Leap Frog Style” Run