BRING A FRIEND & THE COSTUME WOD WAS AMAZING!
MONDAY
Score Checkmark
EMOM 10
30 Sec on 30 sec off
1. Slow Singles
2. Fast Singles
3. Left foot singles
4. Right foot singles
5. Double ATMPTS
6-10. Double unders
Score Time
3 rounds for time:
15 Front squats 135/95
15 toes-to-bars
TC 8
TUESDAY
Score Reps
5 Rounds
14 Push ups
14 Box jumps 24/20′
14 Push jerk 135/95
Max Box step up 24/20′
Rest 1 min
*CHAD 1000x prep
WEDNESDAY
6×8
*Same weight-no adding
*Team up with someone using same weight.
*From the deck
THURSDAY
Row 20 minutes
Every 4 min Perform
12 DB bench press
FRIDAY
Score Rounds and Reps
AMRAP in 20 minutes
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings 2/1.5 pood= 70/53
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
*RX KB weight is 70/53
SATURDAY
Open Gym 8:15am -Skill strength only unless testing a comp workout you are signed up for
TEAM WOD 9:15am
