Today’s afternoon workouts will be run in heats of 8, 4 Women and 4 Men. Our first heat will start promptly at 5:05 with additional heats running every 17 min. Heat sign ups will be on the board. When you walk in please sign up for a heat. All those available please come in to wod and judge. Let’s all do our best to workout together in the evening. It’s going to be a blast!!
HEAT 1 – 5:05
HEAT 2 – 5:22
HEAT 3- 5:39
HEAT 4 – 5:56
HEAT 5 – 6:13
HEAT 6 – 6:30
HEAT 7 – 6:47
HEAT 8 – 7:04
HEAT 9 – 7:21
HEAT 10 – 7:38
*Please keep these times in mind when coming in tomorrow. If you want to pre-book a heat please contact Coach Mike.
Some awesome weightlifters lifting heavy shit to get you all fired up!!
WARM UP:
4 x 250 M. Row
*Warm up, work up to a sprint!
SKILL:
Muscle Up Work
-Ring Swings
-Ice Cream Makers
-Transitions
LIFT:
Thrusters
3 x 5 @ 65%
*Look at it as a warm up for your wall balls.
WOD:
“13.3”
12 Min. AMRAP
150 Wall Ball (20/14) (20/10)
90 Double Unders
30 Muscle Ups
*All Women and Master’s Men 55 + = 9ft. target.
POST WOD:
Hip and Shoulder Mobility
