Monday, 2-10-20

HAPPY BIRTHDAY TO US!!!! 7 YEARS – 10-15-2010 COWFISH @ 7PM. 7 RFT: 250m Row 15 Back Sq. 75/55 11 Pull-up 10 Push-up 1 Rope Climb

Every 1:30 for 9min (6 sets) 3 Back Squats w/5 second pause in the bottom. start @ 50% 1RM BS and build if feeling good. Partner WOD: 30 Min AMRAP 100 Walking Lunges 80 Wall Ball 20/14 60 Pull Up 40 Power Clean 135/95 20 Burpee *Partner A works for 1min straight, while Partner B…

For time- 100 Wall Balls 20/14 80 Sit up 60 Weighted Walking Lunges 45/30 40 DB Snatches 45/30 20 Man Makers 45/30

W.O.D. – 6 Rounds for time: 7 Burpee Box Jumps 14 Wall Balls 20/14 21 Double Unders

HERE YOU GO MADDIE !!! IT’S POSTED ON THURSDAY NIGHT In Teams of 3: 100 Calorie Row 100 Deadlifts 135/95 80 Calorie Row 80 Power Cleans 60 Calorie Row 60 Front Squats 40 Calorie Row 40 Push Jerks 20 Calorie Row 20 Bear Complex

7 min AMRAP 21-15-9 Deadlifts 225/155 OHS 135/95 50 D/U’s after every set.   rest 5 min   9-15-21 Burpee box Jumps 24/20 DB Snatches 45/35 200m run after each round