9 – 10AM LIFTING CLUB
(Coach Mike will be at his son’s soccer game)
8AM & 10AM – TEAM WOD
WARM UP:
400 M. Jog
10 High Knee Holds
10 Walking Flamingo’s
1o Toe Touches
10 Inch Worms
10 Lunges
10 Side Lunges (Each Side)
Then:
Mobilize
SKILL / LIFT:
Warm up workout movements
WOD: (Teams of 4)
AMRAP 5
Team 400 M. Run
50 Burpee Box Jumps (30) (24) (20)
50 Dead Lifts (225/155) (205/135) (185/125) (165/115)
50 Cal. Row
50 KBS (70/53) (53/44) (44/35) (35/26)
*Rest 2 Min.
AMRAP 7
Team 400 M. Run
50 Burpee Box Jumps (30) (24) (20)
50 Dead Lifts (225/155) (205/135) (185/125) (165/115)
50 Cal. Row
50 KBS (70/53) (53/44) (44/35) (35/26)
*Rest 1 Min.
For Time: (10 Min. Cap)
Team 400 M. Run
50 Burpee Box Jumps (30) (24) (20)
50 Dead Lifts (225/155) (205/135) (185/125) (165/115)
50 Cal. Row
50 KBS (70/53) (53/44) (44/35) (35/26)
