November 6, 2024

Thats life

On Veteran’s Day (Monday, November 11th), we will be programming Hero WOD Chad to raise awareness to veteran suicide: 1,000 box step-ups completed as a team, partner or individual for time. This workout usually takes over an hour. We will have regularly scheduled classes all day at both gyms and [...]
View the Workout See the Whiteboard

Skill/Strength:
EMOM 8
1: 75 Double Unders
2: 5 Burpee Box Jumps 36/30”

Metcon:
AMRAP 13
Handstand Walk 50ft
18/14 Echo Bike Calories
6 L/6 R Single Dumbbell Hang Clean & Jerks 70/50lbs
-Scale HS Walk to 20 Alt. Shoulder Taps in Plank+10 Pushups
-Scale DB to be able to do 6 unbroken

Accessory Work:
Every 2 min for 5 Rounds
5 Push Press at 75%

Mobility:
3 min calf smash per side
3 min delt smash per side

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