We also will have 13.3 going off again at 8:30 am!!! We will only be doing 1 heat so make sure to get in if you want to do it before Sunday.
9:00 AM – LIFTING CLUB
10:00 AM – TEAM WOD
WARM UP:
4 x 400 M. Repeats
2 Min. Break between reps
SKILL:
Muscle Up Work
-Ring Swing
-Ice Cream Makers
-Transitions
LIFT:
7 Min. to Warm Up Dead Lift
WOD:
Teams of 4:
50-40-30
Dead Lift (275/185) (255/175) (225/155) (205/135)
Box Jumps (24) (20) (12)
4 x 500 M. Row
POST WOD:
Coach’s Stretch
Recent Posts
