Friday

WOD change due to unforeseen circumstances

AMRAP in 10min of:

  250m Row

  10 Toes-2-Bar

  10 KB Snatches (53/35*)

The snatches are from the floor

Alternate arms every rep

Funday

Yesterday, new toys arrived from Rogue via the DC area! A big thanks to JC goes out from all of us at 21 Guns. Your "happy go lucky" spirit will be missed!

We wish you all the best!

Today's WOD will consist of Sandbag movements. Show up at 2pm

Thursday

Complete 1:00 at each Movement 

Following each Movement Rest 1:00

Use a Running Clock for 3 Cycles of:

Alternating 1arm KB Swings

  1:00 Rest

Row for Meters

  1:00 Rest

Double Unders

  1:00 Rest

Pull-Ups

  1:00 Rest

Plate G2OH

Score= TOTAL Reps + Meters

Wednesday

3 Rounds for TIME:

  Building Run

  50m Farmers Carry (AHAP)

  25 Push-UPs

Tuesday

EMOM for 14min:

  EVEN- 14 Push-Press

   ODD-  7 Squat Cleans

*RX= 95/65 lbs.

Monday

3 Rounds for MAX Reps of:
1min at each movement, FGB Style
   Air Squats
   KB Swings (53/35*)
   Hollow Rocks in
   Rope Climbs

*Rest 2min b/n Rounds

Congratulations to the new Champions of our sport!