Sport

For time: 40 DB or KB Walking Lunges (by feel – in hang position) 400m Run 30 Walking Lunges 300m Run 20 Walking Lunges 200m

“Chelsea” EMOTM 30 5 Pull-ups 10 Push-ups 15 ASQ *Modify the movement, not the reps. *Keep going as long as possible, when you cannot complete

Find 10RM DB PP – take multiple sets if needed – NO REBOUND Then, Partner WOD for time: 8rds – Alternating per person (4 total

For total time: 3rds – 2m rest between 10 HPSN (95/65) 15 Box Jumps (24/20) 12/8 AB Calories *Rest 4m 3rds – 1m rest between

FSQ 20rep @50% (or light if you don’t know your max) – Week 1 of 6 Then, AMRAP 15 High Balls (20/16 – 11/10ft targets)

*Tomorrow, Saturday, join us at 10am for the ADA charity WOD – everyone is welcome, everything can be scaled, bring a friend and support a

EMOTM 30 Min 1 – 12/8 AB Calories Min 2 – 10 Box Jump (24/20) Min 3 – 10 T2B “The only way to not

“The Chief” 5rds – 3m ON/1m OFF (pick up where you leave off) 3 PCL (135/95) 6 Push-ups 9 ASQ “A smile is an inexpensive

For total time 3rds – 2m rest between Run 300m 15 C2B *Rest 5m 3rds – 2m rest between 20/15 Calorie Row 2 Rope Climbs

Find 1RM FSQ (this will be used for our next squat cycle) – If you already know your RM, perform 3×5 by feel. Then, AMRAP