Rest Day Closed
Open Gym 10am-2pm On Ramps are happening!
Luke For time: Run 400 meters 155-lb. clean and jerks, 15 reps Run 400 meters 30 toes-to-bars Run 400 meters 45 wall-ball shots, 20-lb. ball Run 400 meters 1.5-pood kettlebell swings, 45 reps Run 400 meters 30 ring dips Run 400 meters 155-lb. weighted lunges, 15 steps Run 400 meters
We are only open from 12p-1p 17 minute amrap One partner working at a time Partner 1 : 10 sit ups Partner 2: 15 kb swings Partner 1: 30 double unders Partner 2: 500m row Switch movements Post rounds and reps to comments.
10-9-8-7-6-5-4-3-2-1 Wall Ball Shot 20#/14# Sit-up Deadlift, 275#/185# Post time to comments.
10 Rounds 7 Burpee Pull-ups 7 Burpee Box Over Post time to comments.
Complete as many rounds and reps as possible in 9 minutes: Squat Cleans 185#/115/#, 9 reps Thruster 185#/115#, 6 reps Push Jerk 185#/115#, 3 reps Post rounds and reps to comments.
Rest day Box Closed
No Open Gym WE OPEN AT 2:00PM FOR OUR UGLY SWEATER PARTY! Execute the following with a partner by the method of the song 12 days of Christmas 1 muscle up 2 clean and jerk (135) 3 push press (135) 4 front squats (95) 5 hspu 6 ttb 7 burpees
Partner wod With a partner complete in 17 minutes: 60 deadlift 135/95 30 burpees 60 front squats 135/95 30 burpees 60 push press 135/95 30 burpees Amrap in remaining time Clean and jerk 135/95 Post time and reps to comments.