Join us Memorial Day at 0930 for a WOD and potluck lunch! Everyone is invited! 

 

Conditioning:

Partner WOD

30-20-10 rep* rounds of:

Alternating dumbbell snatches (70/50)

Wall-ball shots (25/16)@(10/9′)

Calories biked

 

For time

(10:00 cap)

*Equal work required on each exercise

 

…Rest 3:00 then…

 

6 rounds* of:

7 Kettlebell deadlifts (2 x 97/62)

50′ Burpee broad jumps

 

For time

(8:00 cap)

*Partners alternate full rounds

 

…Rest 3:00 then…

 

8-6-4 rep rounds of:

Synchro bar muscle-ups

Synchro alternating dumbbell hang power clean (70/50)

Synchro alternating pistols

 

For time

 

 

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