Funday

Today we will warm up with car pushes. The time/distance will vary depending on the number of athletes.

WOD: In Teams of 2, complete AMRAP in 15min of

- 10 Tire Flips

- 40 Box Jumps onto Tire

- 400m Run

*Athletes competing tomorrow should complete a light run and row. Also, work on efficiency with back squats, burpees, kettle bell swings, deadlifts & box-overs.

Thursday

WOD: 5 rounds for Time of

• 15 wallballs
• 10 burpees

*Athletes competing this weekend should only complete 2 Rounds at a moderate pace. 

Wednesday

WOD: for 12min complete

     

     Even Min- 5 Power Cleans (135, 95)

     Odd Min- 15 Hollow Rocks

Tuesday

WOD: 4 Rounds for Time of

          400m Run

          20 Box-Overs

          20 KB Swings (53,35)

Monday

WOD: Deadlift 5,5,3,3

                  then 

           *3 Rounds for Total Reps of

            Deadlift 185, 115

            

                :20  ON

                :40 OFF

*This is a 3min WOD with only 1min of total work. FOCUS on proper technique!!!  This WOD will prepare us for Saturday's First Responder Challenge. 

We are extremely proud of Steven & Kyle for the efforts they put forth while competing in Integrity's Revenge!