9AM – LIFTING CLUB
10AM – TEAM WOD
WARM UP:
AMRAP 6
Max Calorie Row
*With a partner switch off as you wish.
Then:
Mobilize & Stretch
LIFT:
Warm up Dead Lift
WOD: (SHAKEDOWN PREP)
“THE JUGGERNAUT”
FOR TIME:
20 Synchronized Burpee Plate Pick Up’s (45/25) (25/15) (15/10) (10/5)
50 Ft. Synchronized O.H. Walking Lunges (45/25) (25/15) (15/10) (10/5)
12 Rope Climbs
80 Dead Lifts (205/135) (185/125) (165/115) (155/105)
40 HSPU (Sub. = Box HSPU or H.R. Push Ups)
12 Muscle Ups (Sub. = 24 C2B Pull Ups)
60 Dead Lifts
30 HSPU
12 Muscle Ups
40 Dead Lifts
20 HSPU
12 Muscle Ups
20 Synchronized Burpee Plate Pick Up’s (45/25)
50 Ft. Synchronized O.H. Walking Lunges (45/25)
POST WOD:
Coaches Stretch
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