WOD

Gym Closed, October 13th and 14th

OPEN & PERFORMANCE
On the 3:00 x 7 Rounds (21 Minutes):
21 AbMat Sit-Ups
14 Medicine Ball Squat Jumps (30/20)
7-6-5-4-3-2-1 Deadlifts (225/155)

FITNESS
On the 3:00 x 7 Rounds (21 Minutes):
21 AbMat Sit-Ups
14 Medicine Ball Squat Jumps (20/14)
7-6-5-4-3-2-1 Deadlifts (155/105)

Round 1 is 7 deadlifts round 2 is 6….

Medicine Ball Squat Jumps = Hold a Wallball in the front-rack and do a jumping squat

Gym Closed, October 13th and 14th

OPEN – PERFORMANCE – FITNESS
Alternating EMOM x 30 (15 Rounds):
Even Minutes – 15/12 Calorie Row
Odd Minutes – 15 Burpees

Gym Closed, October 13th and 14th

OPEN
5 Rounds:
5 Power Clean and Jerks (155/105)
10 Chest to Bar Pull-ups

PERFORMANCE
5 Rounds:
5 Power Clean and Jerks (155/105)
10 Pull-ups

FITNESS
5 Rounds:
5 Power Clean and Jerks (105/75)
10 Pull-ups

Gym Closed, October 13th and 14th

OPEN & PERFORMANCE
Back Squat
5 Sets of 3

Front Rack Reverse Lunge
3 Sets of 12

Alternating Tabata x 8 Minutes:
Back Squat (45/35)
Double Unders

FITNESS
Back Squat
5 Sets of 3

Front Rack Reverse Lunge
3 Sets of 12

Alternating Tabata x 8 Minutes:
Back Squat (45/35)
Single Unders

8 Rounds:
:20 Seconds Back Squats
:10 Seconds Rest
:20 Seconds Double Unders
:10 Seconds Rest