WOD
"Annie & Hallie"
For Time:
50 Wall Ball Thrusters 20#/14#
10x50ft Shuttle Run
40 Wall Balls 20#/14#
10x50ft Shuttle Run
30 Wall Balls 20#/14#
10x50ft Shuttle Run
Accessory
Mayhem Mini-Pump – Chest and Triceps
4 Rounds
10 Dumbbell Bench Press @ moderate weight – maintain quality
10 Bent Over Banded Tricep Extension @ moderate weight – maintain quality
-Rest 2 min b/t rounds-
WOD
“Countdown”
In Pairs, For Time:
10-9-8-7-6-5-4-3-2-1 reps of:
Hang Snatches 95#/65#
Box Jumps 24”/20”
Pull-Ups
Sumo Deadlift High-Pulls 95#/65#
*You go, I go style.
WOD
Malasadas (Open 12.1)
7:00 Amrap
Max Burpee to bar (6in target)
* See Coaches Notes for Independence, Liberty, Limited Equipment, and Large Class Option
Accessory
Mayhem Mini-Pump –Glutes and Shoulders
4 Rounds
10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
10 GHD Hip Raise (Or 15 Superman) @ moderate weight – maintain quality RPE 7
10 Plate Front Raise @ moderate weight – maintain quality RPE 7
-Rest 2 min between rounds-
