WOD 09.07.21
Strength:
Shoulder press, 5-5-5-5-5
WOD:
AMRAP in fourteen minutes:
7 toes to bar
7 Push-ups
7 Box jumps , 30/24 inches
Post loads and rounds to beyond the whiteboard.
Happy Labor Day!
Classes at 8am, 10am and Noon!
WOD:
Hotshots 19
6 rounds for time of:
30 Air Squats
19 Power Cleans, 135/95 lbs
7 Strict Pull-ups
Run, 400 m
Post times to beyond the whiteboard.
IN MEMORY OF
- Jesse Steed, 36
- Wade Parker, 22
- Joe Thurston, 32
- William Warneke, 25
- John Percin, 24
- Clayton Whitted, 28
- Scott Norris, 28
- Dustin Deford, 24
- Sean Misner, 26
- Garret Zuppiger, 27
- Travis Carter, 31
- Grant McKee, 21
- Travis Turbyfill, 27
- Andrew Ashcraft, 29
- Kevin Woyjeck, 21
- Anthony Rose, 23
- Eric Marsh, 43
- Christopher MacKenzie, 30
- Robert Caldwell, 23
WOD 09.05.21
Strength:
Supine, (palms up) grip bent over row, 8-8-8-8-8
WOD:
AMRAP in 15 minutes:
20, (10 each) Lateral medball throws, 20/14lbs, (body length with arms over head from wall)
20y Bear crawl, (L3 5y handstand walk)
10 Lateral hurdle jumps, 24/20inches, (pvc on box)
Post loads and times to beyond the whiteboard.
