WOD
Level 1
4 Rounds for Time:
- Run x 400m
- Wall Ball (12/6) x 20
- Hang Dumbbell Snatch (30/15) x 20 (10/side)
Level 2
3 Rounds for Time:
- Run x 800m
- Wall Ball (20/14) x 30
- Dumbbell Snatch (55/35) x 30 (15/side)
Core Work (Trainer Led)
6 Sets:
- 30 Seconds L-Sit Hold
- 30 Seconds Rest
*Hold as long as you are able to during 30 second work period, or scale to 10-20 seconds each set.
ANNOUNCEMENTS
- August 21 – Park WOD! RSVP Here
- August 28 – Yoga at the gym! RSVP Here
- September 10 – Guardians’ Gauntlet 5k Fundraiser! Register/Donate
29:20 (1000m row rd 1, 800m row rds 2+3, 10# WB, 30# DB)
No core
23:43rx
30:44 First Round @45# DB, Second and Third @40# DB
90+ degrees at 4:45… ouch
25:45 Row 1000, Run 800 meters, then Row 500 and Run 400 for last round. w/ 30# DB