FUNday

In TEAMs is 2...

AMRAP in 20min of:

  10 medicine-ball cleans
  20 Hollow Rocks 

  30 double-unders

*1 TEAM working at a time

Alternate after each movement 

4 Ways to Prime Yourself for Success in Every Workout
   1. BREATHING EXERCISES
   2. TAKE PRE-WORKOUT
   3. MINDFULNESS TRAINING
   4. WARM UP PROPERLY

Thursday

21-15-9 reps for time of:
  Deadlifts
  Box Jumps

Cool Down: 2,000m Row @ 60%

Why Are Americans So Fascinated With Extreme Fitness?

Wednesday

Front Squat 3-3-3
Thruster 3-3-3
Push Jerk 3-3-3

The Consumerist Church of Fitness Classes

Tuesday

"LEO Helen"

In TEAMs of 2, Complete 3 Rounds for TIME:
   200m Run
   42 KB Swings (53/35*)
   24 Pull-UPs

1* TEAM Member working at a time
Complete the runs together
Partition the reps as you wish

Slugs vs. The Rest

Monday

“Frank Callahan”

3 Rounds for TIME:

 10 Bench Press (60% of Body weight)

 10 Dips (As strict as possible)

This Firefighter Hero WOD is dedicated to Captain Frank Callahan, FDNY, Ladder 35, who was killed on September 11, 2001. Callahan, who lived with his family in Breezy Point, Queens, was a 28-year FDNY veteran who returned to the department even after being laid off during the municipal budget woes of the mid-1970s.

"Ladder 35 couldn't have asked for a better leader or someone more committed to his men, Frank's a hero."