No WOD today – we’re hosting our first in-house Throw-down.
If you haven’t signed up you can still get into the competition today! We encourage everyone to come down and cheer on your fellow athletes!
Hope to see you at the box!
Good luck to everyone competing for the 1st place prize – one free month membership!!!
Here are the WODs….
WOD #1:
10 Minute AMRAP:
6 Deadlifts (men: 135 women: 105) (men: 105 women: 85)
12 Push-ups (Rx = Hand Release Push-Ups) (Scaled = Modified Push-Ups)
WOD #2
10 Rounds for time:
Rx = 200m; Scaled = 150m Row
Burpee over Rower ladder
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 burpees (Rx must jump with both feet over rower; scaled can step over)
*must reset erg each row interval
Time Cap: 20 minutes
WOD #3
Chipper
17 Minute Time Cap
50 Walking lunge Steps (men: 45# women: 25#)(men: 25# women: 10#)
40 Ball Slams (men: 20 women: 14) (men: 14# women: 10#)
30 Push-Press (men: 75# women: 45#) (men: 55# women: 25#)
20 Ab-mat Sit-ups
10 Burpee Wall Balls (men: 20 women: 14) (men: 14# women: 10#)
