10 a.m. Class For Time: 200 Meter Run 20 Push Ups 20 Plank Jumps 400 Meter Run 40 Air Squats 40 Jumping Jacks 600 Meter Run 60 Sit Ups 60 Second Wall Sit
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For Time: 400 Meter Run Then: 21-18-15-12-9-6-3 Dead Lift 135/95 Walking Lunges Then: 400 Meter Run For Time: 15 Toes to Bar 20 Shoulders To Overhead 95/65 15 Toes to Bar 20 Overhead Squats 15 Toes to Bar 20 Thrusters 15 Toes to Bar 3 Rounds For Time: 100 Jump Rope Singles 75 Running Jump Rope 50 Double Unders 25 Single Cross Jumps Triplet AmRep 8 Minutes: 50 Wall Ball Shots 20/14 30 Snatches 95/65 Pull Ups for remainder of time *6 a.m. class Victoria (A Hero WOD) 5 Rounds For Time: 10 Thrusters 95/65 14 Box Jumps 24/20 12 Sumo Dead Lift High Pulls 95/65 27 Kettlebell American Swings 53/35 The hero WOD is called “Victoria” in honor of Victoria Soto who was one of the teachers killed while attempting to shield her students in the Sandy Hook Elementary shooting in Conneticut. For Time: 250 Meter Row 50 Alternating Kettlebell Swings 35/44 250 Meter Row 100 Kettlebell Suitcase Dead Lift 35/44 250 Meter Row 200 Russian Swings 35/44 250 Meter Row AMRAP 12 Minutes: 5 Muscle Ups 10 Dead Lifts 225/155 50 Double Unders |
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March 2024
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