July 18, 2018

Wednesday

Check it out... Aug 4th we are going to host "31 Heroes" 
Get registered and raise $31 bucks to get a awesome shirt! 


Warm Up:
2 Rounds 
Run 200m
10 DB Thrusters (20/15#)
25 Sit Ups 


Strength:
Squat Cleans 😎
5-3-3-2-2  (get heavy)


WOD:
AMRAP in 15 min of:
10 Ring Dips 
10 Hang Squat Clean Thrusters (DB 35/25#)
Shuttle Sprint (100ft distances) (like we did Saturday) 


**Got any fun workout ideas for Saturdays??? Let Nikki know... partner wod or not... let's give it a whirl! 


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