043022

8AM - Open GYM & Intro

​9AM - Advanced WOD

A. Bench Press
10-8-6-4-2

B. Metcon (Time)
800m Run
10 Muscle Ups or Burpee Chest to Bars
20 Handstand Push Ups
30 Single Arm Devil Press (50/35)
800m Run

C. Core
4 Rounds
10 GHD situps to parallel (+1 sec pause at parallel position)
30 Flutter Kicks (each side)
10 Standing Banded Pallof Press (each side)
60 sec plank hold

10AM - Community WOD

A. Metcon (Reps)
6 Rounds
(0:50 work / 0:10 transition)
- Power Cleans (155/105)
- 200m Run
- Rnd 1 & 4 - Back Squat (185/125)
  Rnd 2 & 5 - Wall Balls (20/14)
  Rnd 3 & 6 - Push Press (155/105)
- REST

B. Metcon (Rounds)
15 min AMRAP
* Partner WOD

P1 - 9/6 Cal Bike or 12/9 Cal Row
P2 - MB Sit Ups (25/20)