073022

8AM - Open GYM & Intro

​9AM - Advanced WOD
A. Metcon (Time)
(20 min Cap)
21-15-9
Box Jumps (24/20)
Front Squats (75/115)
Double Unders x 2

B. Metcon (Time)
(12 min Cap)
25 Bar Facing Burpees (Burpee Over the bar if space is tight)
25 Chest to Bar Pull Ups
25 Power Cleans (185/125) (Rx+ 225/155)

C. Core
4 Rounds for Quality

12 Overhead Plate Situps
30 Wtd Flutter Kicks (each side)
7 Alligator Rolls (Hollow body to Arch Body) (each direction)
7 V-Ups

10AM - Community WOD

A. Metcon (Time)
4 Rounds
(7:00)

A. 15 Hang Power Clean (95/65)
B. 10 Box Jump Overs (24/20)
C. 200m Run
D. 10 Bar Facing Burpees
E. 15 Wall Balls (20/14)
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Round 1 - ABCDE (Straight through)
Round 2 - EDCBA (In reverse)
Round 3 - CDEAB (Start w/ C and go forward)
Round 4 - BAEDC (Start w/ B and go backwards)

*Score your slowest round

B. Core
4 Rounds
1:00 - 20 Hollow Rocks (Rx+ add 15/10 plate)
1:00 - 0:45 side plank (right side)
1:00 - 20 Plate overhead Sit Ups (15/10)
1:00 - 0:45 side plank (left side)