Open Gym 10am-2pm
7 rounds 400m Run Rest 1 minute Post time to comments.
Every minute on the minute for 7 minutes execute: 30 double unders As many reps as possible of wall ball shots, 20#/14# Post wall ball reps completed.
Complete as many as possible in 12 minutes of: Overhead Walking Lunge 10 reps, 155#/105# Front Rack Walking Lunge 8 reps, 155#/105# Deadlift 6 reps, 155#/105# Push-ups 4 reps Broad Jump 3ft, 2 reps Post reps to comments.
Nasty Girls 3 rounds for time of: • 50 Squats • 7 Muscle-ups • 135 lb Hang power cleans, 10 reps Post time to comments.
Back Squat 5-5-5 Front Squat 3-3-3 Overhead Squat 1-1-1
Rest Day Closed
Open Gym 11:15am-2:00pm On Ramp Schedule 11:15am-2:00pm 9:30am to 11:00am we will be honoring the fallen heroes of 9/11 with a hero WOD that will be open to the public. NEVER FORGET WOD Row 900m 11 Box jumps 9 thrusters (95#) 11 BURPEE chest to bar pull-ups 9 power cleans
Complete as many rounds as possible in 10 minutes: 15ft rope ascent in L position Handstand Walk 30ft 5 Bar Muscle Ups Post rounds to comments.
21-15-9 Box Jumps Bar Facing Burpee Then, complete 50 Pull ups Post time to comments.