Thursday

Working on it.

WU
Tabata Coach Call Out
Jumping jacks
Burpees
Air squats
Push-ups
Bear Crawl
Broad jumps
Lunges

WOD
21-15-9
Deadlift
Wall Balls

5 Mins rest

21-15-9
Front Squat
Burpees

5 Mins rest

21-15-9
Push Press 95/65#
Row (cals)

Supplemental
Bonus Round
21-15-9
Russian KB Swings
Double Unders or No push-up Burpees

Notes: This was a hard effort. The front squat/burpee combo was rough and longer than the other 2 elements. Good mental slog though.

6:45 Grinder Class

Dynamic Warm-up

then not for time.

3 Rounds
20 Back Squat
1 Sled drag

2 Rounds
15 Back Squat (heavier)
1 Sled Drag
1 Round
10 Back Squats (heavier)
1 Sled Drag

then

2500m team of 4 row off.

2 losing teams row an additional 1000m under 4:00mins.

Notes: Solid efforts by all the participants.

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