Taking Down Tuesday
Warm Shoulder Press X 9 + Walk out push ups x 6 + 30 flutter kicks/leg Rest 1 minute X4 Skill: Rope climb practice ~10 minutes Strength:...
Thursday WOD for Guest Week
Warm up Walk out push ups x 5 + air squat 10 + lunge 10 x5 Sprints 8 x 100m with 1-2 minute rest “Cindy” 20 AMRAP 5 pull ups 10 push ups...
Mid Week Madness
W- 1 mile group jog (Life-walk 800m fast pace) A) 5 minutes to build to 5-rep seated dumbbell strict press B) 24 minute EMOM 1- Sprint...
