5/31 WOD

Double Duce

warm up – 10 jumping slam balls
20 partner slamball twist
20 slm ball over ther shoulder drops
skillwork – tire flips x5 / farmers carry 100 m
WOD – 200 meter run (run together)
bar complex – 95/75 alter every complex
50 – deadlift
thruster
burpee
200 meter run – together
Finisher-

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5/25 WOD

Happy Birthday Tera!!!

warm up – 800 meter run
PVC stretches
Skill / strength – mobility / bands
WOD – Annie backwards
10,20,30,40,50
Dubs
Ab mat – Full

 

5/24 WOD

There is power . . .

warm up – 20 bicycle crunches
20 squat lunges
20 side plank knee taps
skill/strength – Frt squats 5×3 (rack)
WOD – 40,30,20,10
wall balls
WWOH lunges 45/25
Slam balls
100 meter sprint after every rnd

Finisher –