In teams of two
100 du’s
100 Front squats
100 Push Press
75 DU’s
75 Front Squats
75 Push Press
50 DU’s
50 Front Squats
50 Push Press
FT
*all bar work is 95/65 one person working at a time*
We will miss you, Mike and Mel! Thank you for everything these last three years!
Tabata #1
wall ball 20/14
Tabata #2
swings 55/35
rest 4 min
10-1
Power cleans 155/105
ring dips
FT
score is total reps/time
Technique: Press Complex
1 strict press 2 push press 3 push jerks
10min AMYAP
(as many yards as possible)
max distance of OH walking plate lunges 45/25
**athlete must perform 5 burpees at the top of each minute**
The open WODs can be done during open gym on Sundays 11am-1pm. If you need a different time please see any coach! good luck and have FUN!!!
