Blog

Amrap 23 25 cals ( rotating machines ) 30 situps 250m run 30 lunges

Front Squat 5 – 5 – 3 – 3- 3 – 2 – 2- 2- 2 B. 8 x 20 sec on / 10 sec rest ring support hollow hold

For time 400m run 2 – 4- 6 – 8 – 10 Box jump over 30 / 24 push jerk 135 / 85 run 800 10 – 8 – 6 – 4 – 2 push jerk box jump over run 400m

6 x 2 min rounds – 2 min rest 16 wall balls 12 Db snatch 70 / 50 max cals in remaining 2 min

Motion is lotion amrap 25 25 cals ( switch machines every round ) 25 squats 250m run 25 double unders

A. Deadlift 5 – 5 – 3 – 3 – 3 – 2- 2 – 2 – 2 B. partner 15 min amrap 50 KBS 50 cal

5 rounds on the 5 min run 400m 21 thrusters 45 / 35 12 pull ups

10 sets Squat on the 2 min Odd – 5 back squat Even – 3 front squat B. Amrap 10 5 Single arm Devils press 50 / 35 10 v – up

Classes 530 am till 12 pm will be ran as 2 heats in the hour Evening classes will be ran from friday night lights heats beginning at 430 and running till 7 pm Come and hang out !