WOD

Wod Monday 10/7/19

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Every 4 mins for 20 mins do: 9 Burpee Box Jump Overs, 24/20 in 15 Dumbbell Front Squats, 50/35 lbs 15/12 Assault Bike Calories GENERAL “Rugrats” is a repeat workout from 12.5.18 Athletes will work through the three movements as quickly as possible and rest until the start of the next 4 minute window With […]

WOD

Power Hour 10/7/19

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Back Squat 5×4 Use the same weight for each set. Rest as needed between sets. +5-10# from last squat day Finisher: 5 sets 5 yolk squats +1 yolk walk 50′ 100m reverse sled pull 5 seated box jumps