Wednesday, 07.22.15


Great job to everyone who came for the Hero WOD on Tuesday!  66 Amazing Athletes! So proud of all of you! And it was GREAT having Louis at the box for the last two days! Hope you had “Fun”!! 🙂


Strength: A)3×5/leg KB box step up(20/16)-KB in each hand AHAP

B) 3×6 Split Leg Lunge(1 KB) *complete a then b, then rest

Squat Cycle: W3D4:6×6@80%

Partner WOD For time:

50 Med ball cleans (20/14)-scaled (14/10)

25 Burpees

25 Power Cleans (135/95) Scaled (95/65)

25 Burpees

* both partners do all reps, but partner one must complete 50/25 before partner to can start, important one must complete 25/25 before partner to can begin that… Time stops important to finish his 25/25-1 working at a time. 10 minute time cap!

ABS Cashout: 2 rds: 15 T2B, 10 reverse crunches, 5 v-ups

Work Hard, Eat Clean, Be Blessed!


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