Friday 052413

We will only have 6am & 9am class on Monday in observance of Memorial Day

Workout of the day
SWoD: EMOM for 8 minutes of…
3 – Deadlifts @ 75%
WoD: 21-15-9
Overhead Squat 135/95
Broad Jumps
After Bash: 3×10 Ball Slams – AHAP

Warmup: 3 Rounds of…
200 m Run
20 – Squats
Dynamic Stretch
Set up for workout
WoD: 50-40-30-20-10 (45 minute time cap)
Sumo Deadlift 1.5/1 pood
Lunges with Plate Overhead – 45/25
Double Unders (4 x singles)
Sit Ups

Endurance WoD
5 rounds
100m swim
21 KB Swings
12 goblet squats

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