Warm-up:
10. Cal machine
20 90/90 Switches
10/side fire hydrants
10. Medball Squats
10, Medball Pushpress
10. Medball Thrusters
10. Sprawls
20 sec dead hang
Benchmark/Hero Saturdays (WOOD)
5 Rounds of (30 min cap including rest)
400m Run or 500/400m Row
10 Burpee box jumps, 24/20
10 Sumo Deadlift High Pull 95/65
10 Thrusters 95/65
- Rest 1 minute-
Metcon: Open 25.3 In The Hole Front Squat 2 In the Hole Front Squat @6.5/10 RPE 2 In the Hole Front Squat @7/10 RPE 2 In the Hole Front...
Warm-up: 1 Round 10 Calorie Machine 10 IYTS 10 Floor snowangels 10 Squat Pass thrus 10 OHS Wrist prep Burgener snatch New Cycle WK 3...
Warm up: 20 90/90 hip switch 10 Cat cows 8/side firehydrants 8/side Knees over toes forward with kettlebell on top of knee 20 sec/side...
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