15 Minutes to a Heavy Snatch Then…… Burpee Amanda 9-7-5 Burpee Muscle Ups (Scale to 21-15-9 Burpee Pullups) Hang Snatch (squat) 115/83 Virtual WOD: 6am, 12 Noon, 6pm a. Front Raise to Lateral Raise 3×15-20 per arm b. Turkish Sit Up to Toes to Bell 3×15 Then…….. 3 Rounds 1 Minute Wood Choppers, Rt 1 Minute Box Jumps or Tuck Jumps 1 Minute Wood Choppers, Lt 1 Minute Burpees Fit4ALL 9 am: Bring a Friend for Free AMRAP 30 Minutes 20 Barbell Roll Outs 30 Burpees Over Bar 40 DB Push Press (20/arm) 50 DB Split Squats (25 right, then 25 left) *Must run 1 mile or Row 2000m at some point*      Read more

AMRAP 30 Minutes 20 Barbell Roll Outs 30 Burpees Over Bar 40 DB Push Press (20/arm) 50 DB Split Squats (25 right, then 25 left) *Must run 1 mile or Row 2000m at some point*Read more

1a. Single Leg RDL: 3×8-12 *modify w/Split stance 1b. Dips: 3×8-12 *modify w/feet supported   Then…   For Time:   400m run 15 Ring Dips (modify w/close grip pushups) 21 Deadlifts, 225/153   400m run 15 ring dips 15 deadlifts   400m run 15 ring dips 9 deadlifts Having Aches or pains? Ask to have a mobility / flexibility assessment —————————————-————————- Virtual 6am/4pm single leg wall sit: 3x:30-1:00 chair dips: 3×15-20   Then… 21 single leg squats , R leg 30 chair dips 21 single leg squats , L leg   15 Single leg squats, R 20 chair dips 15 single leg squats, L   9 single leg squats, R 10 chair dips 9 single leg squats      Read more

15 Minutes to a Heavy Clean Then…… Deconstructed Jackie AMRAP 18 Minutes 500m Row 25 Thrusters 45/33 15 Pullups   Virtual WOD: 6am, 12 Noon, 6pm a. Straight Leg Deadlift 3×20 b. Floor Press 3×15-20 per arm Then…… Virtual Down and Up Jackie 100 Mountain Climbers 50 DB Thrusters 30 Renegade Rows per Arm 50 DB Thrusters 100 Mountain Climbers Fit4ALL: 9am Bring a Friend for Free Deconstructed Dumbbell Jackie: 7 Rounds 250m Row 20 Alt DB Thrusters 15 Ring Rows  Read more

Deconstructed Dumbbell Jackie: 7 Rounds 250m Row 20 Alt DB Thrusters-Light weight 15 Ring RowsRead more