070222

8AM - Open GYM & Intro

​9AM - Advanced WOD

A. Metcon (Reps)
3 Rounds
2 min - Max Pull Ups
2 min - Max Squat Cleans (135/95) (Rx+185/125)
2 min - Max Cal Row or Bike
2 min - REST

B. Functional Bodybuilding
For Quality:

4 Rounds
10 Weighted GHD situps to parallel - weight on chest
8 Roll Outs
10 Dip Support Leg Raise
5 Side Star Plank Reach Throughs (each side)
75' (3 lengths) Isolateral DB Farmers Carry (Right)
75' (3 lengths) Isolateral DB Farmers Carry (Left)

*Rest 2:00 b/t sets

10AM - Community WOD
A. Metcon (No Measure)
*Partner WOD
(0:00 - 6:00)
Max 200m Sprints (Relay Style)

(6:00 - 10:00)
REST

(10:00 -  26:00)

AMRAP (Split Reps)
20 Pull Ups
30 Feet Anchored Sit Ups
40 DB Upright Rows (2x35/ 2x25)

SCALES
PULL UPS
- Use bands or spotter
- Ring Rows or inverted row

DB UPRIGHT ROWS
- Scale DB wt

(26:00 - 30:00)
REST

(30:00 - 36:00)
Max Call Row