Saturday 06/25/2022

WOD
[Teams of 2] For Time:
6000/4800 Meter Bike
50 Front Squats 155#/105#
100 Box jumps 24"/20"

*Split work up however you see fit. One Partner Working at a time

Friday 06/24/2022

Happy Birthday Coach Frank

WOD
"Frank"
For time:
24 Strict Press 95#/65#
24 Pull-ups
24 Front Squats 95#/65#
24 Double DB Push Press 50#/35#
24 Renegade Rows with Push-ups 50#/35#
24 Double DB Deadlifts 50#/35#
73 Cal Row

Thursday 06/23/2022

WOD
"Who-ville"
On the 2:00 x 15 Rounds:
5 Strict Pull-ups
10 Air Squats
15 AbMat Sit-ups
Max Calorie Row

*Score = Total Calories on the Rower

Wednesday 06/22/2022

Strength
Deadlift
5 Sets of 4 No Touch Deadlift

*Score = Lowest weight used for a working set

WOD
"Dead & Gone"
For Time [16 Minute Cap]:
21-15-9:
Deadlifts 225#/155#
200 Meter Run
Double Dumbbell Push Jerks (50's/35's)
200 Meter Run