5 minute row
Moby - Flower - think Sally Up, Sally Down squat song ;-)
100 Hollow Rocks
This week all of our WOD'S are strength based, so little different format for the week, but fun none the less!
1-20 ascending ladder
Choose a weight you could do an "easy" 10 reps with
Goal is to not put the bar down during any set, so grab a spotter and push to overcome the BURN!
WHOLE LIFE CHALLENGE PEOPLE -
At some point this week, you have your benchmark WOD to do.
Our WOD for this challenge will be
11 min AMRAP
400m/600m/800m run - choose one you can successfully do under 6 minutes, but challenge yourself
With your remaining time
30 air squats
30 sit ups
30 plank ups
40 push ups
50 squat jumps
50 flutter kicks
50 mountain climbers
YOUR SCORE is the TOTAL number of reps after your run
NOT IN THIS GYM!!!!