Bring a Friend WOD:  

A: 10 Min AMRAP

  • Row 2000M/ Complete AS Many Burpees Possible remaining time
  • Switch every 250 M

B: 10 Min AMRAP of

  • 50 x Lunges
  • 40 x Situps
  • 30 x Pushups
  • 20 x Squats

*Each Person must do half the work before moving on to next round

C:  8 Min AMRAP of

  • 30 x Double Unders/60 x Singles 
  • 100M Farmer's Carry 35/18

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Regular Class WOD:  Hero "BULL"  2 Rounds of

  • 100 x Double Unders
  • 25 x OH Squats 135/95
  • 25 x Pullups
  • 800M Run

*This is a modified rep scheme

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OLY Group:

  • Back Squat: 75% 5 x 5
  • Hang Clean: 65% 3 x 5
  • Halting Clean Deadlift: 80% 3 x 3
  • CORE: 40 x Banded Back Ext

 

 

 

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