Workout of the Day

4 Rounds
-5 Fr Squats 165/115; Masters 135/85; all others 65/45
-5 Pull Ups
-5 Hang Clean 165/115; Masters 135/85; all others 65/45
-10 Hand Release Push Ups
-5 Push Jerk 165/115; Masters 135/85; all others 65/45
-15 Air Squats

WOD #4 Everyday Warrior
-9 Squat Clean 195/125; Masters 155/105; all others 95/65
-28 Toes to Bar: Masters Toes to Bar; all others Knee Raises
-14 Thrusters 135/95; Masters 95/65; all others 65/45
-30 Calorie Row

Tuesday we will perform the final WOD of the Everyday Warrior Challenge! Thanks to everyone who  participated! We raised over $700 bucks to help athletes fighting cancer!

WOD
Every 2 minutes for 24 minutes complete exercises as follows:
-2 minutes- 30 box jumps (24/20in)
-2 minutes- 30 kettlebell swings (70/53lbs)
-2 minutes- 120 double-unders*

rest the remainder of the time for each of the 2 minutes. The idea is to go hard and earn a bit of recovery or try to get in the prescribed weights in the given 2 minute window. Options are to scale weight and reps if necessary
*sub for double-unders is 30 burpees. That’s right! Better start working on your double unders if you don’t have them.

10x 2 back squats (working up to a heavy set of 2)

10×2 shoulder press (working up to a heavy set of 2)

Then

3 rounds:
-10 hollow rocks
-10 russian twists with ball or db
-10 arched body rocks (or raises)
-10 second hollow hold

-1 minute rest between rounds-