9AM – LIFTING CLUB
10AM – TEAM WOD
*A quick note. During the team wod no open gym will be allowed. Please keep this mind tomorrow. If you wish to do Open gym. You may during lifting club from 9-10am and again from 11-12pm. Thank you!
WARM UP:
400 M. Run
21-15-9
Push Ups
Sit Ups
Air Squats
400 M. Run
Then:
Mobilize
LIFT:
Warm up OHS
WOD:
Teams of 4:
For Time
AMRAP 5 (Men)
Plate Push Relay (Down + Back) (45)
Then:
AMRAP 5 (Women)
Plate Push Relay (Down + Back) (35)
Then:
4 x 500M. Row
100 T2B (while one teammate hangs on the bar)
75 OHS (Tit for Tat) (135/95) (115/75) (95/65) 75/55)
4 x 400M. Run
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