In Any Order:

EOMOM 10 Minutes

Even Minutes: 7 Strict Pullups

Odd Minutes: 7 Ring Dips

AMRAP 10 Minutes

3 Ring or Bar Muscle Ups

5 Hang Power Cleans 135/93

7 Shoulder to Overhead 135/93

As Far As Possible in 10 Minutes

Bike or Ski or Run

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Fit4ALL-9am

 

AMRAP 30 Minutes

20 Ring Rows or 10 Strict Pullups

20 Box or Ring  Dips

20 Box Jumps

800m Run or 4 Minute ski or bike

 

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Virtual WOD- 7am, 12 Noon, 6pm (6am weightlifting)

AMRAP 10 Minutes

5 HSPU

10 Hang Squat Cleans, Rt

10 Hang Squat Cleans, Lt

EOMOM 10 Minutes

Even Minutes: 10 Pushups

Odd Minutes: 10 Renegade Rows per arm

AMRAP 10 Minutes

50 Double Unders

15 Burpees over Dumbbell

Birthday Girl, Nicole G!