WOD

We will be holding open gym for our members from 6:00- 7:00am and 9:00-10:00 am

Skill work: Clean and Jerks


4 Rounds for time of:

400 m Run

400 m Row


From 71709

3 Responses to “WOD

  • Shoulder Press 7×1:
    50-55-60-65F-65F-65F-60

    Max Pull-ups in 5 Min:
    31*
    *really worked on a new grip to avoid hand tearing during the 5 min.

  • Shoulder Press 7×1
    135-140-145-150F-150F-135

    5 minute pullup challenge: 100

  • Armando
    13 years ago

    Black Jack

    As many round in 21min of:

    21 Bend over row #115
    21 slam ball #20
    21 Burpees
    200m Run

    Total of 4 rounds completed