NEWS!
"Ghosts & Stuff"
With a 10 Min Cap
30 Wall Balls (20/14)
30 Kettlebell Swings (53/35)
60 Box Jumps (24/20)
30 Kettlebell Swings (53/35)
30 Wall Balls (20/14)
Rest 5 Minutes
With an 8 Min Cap
750 Meter Row
100 Double Unders
30 Burpees
Open WOD 12.4
AMRAP 12:
150 Wall Balls
90 Double Unders
30 Muscle Ups
TODAY 8a and 9a Classes ONLY
"Bull"
2 Rounds:
200 Double Unders
50 Overhead Squats (135/95)
50 Pull Ups
1 Mile Run
*On your own or with a partner
"Danceaholic"
21-18-15-12-9-6-3
Dumbbell Burpee/Hang Squat Clean/Thrusters (45/35)
42-36-30-24-18-12-6
Double Unders
"The Hills"
For time:
400 Meter Run
120 Double Unders
400 Meter Run
100 Squats
400 Meter Run
80 Abmat Sit Ups
400 Meter Run
60 Pull Ups
400 Meter Run
40 Clean and Jerks (95/65)
400 Meter Run
20 Handstand Push Ups
400 Meter Run
"Unspoiled Perfection"
3 Rounds:
500 Meter Row
30 Double Unders
15 Knees to Elbow
3 Rope Climbs
"Flight Simulator"
5-10-15-20-25-30-35-40-45-50-45-40...15-10-5
Unbroken Double Unders