Wednesday

photoCrazy attendance on Mondays!!!! Nice 

WU
1-2-3-4-5-6-7-8
Air Squat
Burpee

5 min Foam Roll and WOD explanation

WOD

Capacity Test

Push ups – 2 min max reps
rest  1 min
Air Squats – 2 min max reps
rest 1 min
Chin ups – 2 min max reps
rest 1 min
Sit ups – 2 min max reps
rest 1 min
Walking Lunges – 2 min max reps
rest 1 min
Ring dips max – 2 min max reps

*you can start anywhere. Please set up and test modifications prior to the start.
Any Modifications should fit under the 10 reps “fresh” rule

then

8 Min Amrap with partner “Helltrack”
Alternate after 1 full rep (1st pole, 2nd, 3rd, 2nd, 1st then switch)


Cooldown
Stretch it out….

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