031922

8AM INTRO & OPEN GYM

9AM ADVANCED
A. Metcon (No Measure)
15 minute EMOM:
- 15 GHD Sit Ups (OR 20 Abmat Sit Up)
- 2 Rope Climbs (OR 8 Strict Pull Ups)
- 8 Seated Box Jumps (24/20)

B. Metcon (4 Rounds for time)
4 Rounds
Every 7mins
A. 12-15 Hang Power Clean 115/75lbs
B. 8-10 Chest to Bar Pull Ups
C. 30-40 Double Unders
D. 10-12 Bar Facing Burpee
E. 12-15 Wall Balls 20/14lbs to 10'
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Set 1 - ABCDE
Set 2 - EDCBA
Set 3 - CDEAB
Set 4 - BAEDC

10AM COMMUNITY WOD

A. Metcon (No Measure)
3 Rounds
(In 4 mins)
300m Run

(In 4 mins)
AMRAP
8 Burpee w/ Plate Ground to Overhead (35/25)
8 Box Jump Overs (24/20)
8 Pull Ups or Inverted Rows

(In 4 mins)
750m Row

(In 4 mins)
AMRAP
15 Eye Level KBS
Suit Case Carry (Hold w/ Right)
15 KB Sumo DL High Pulls
Suit Case Carry (Hold w/ Left)