Saturday, June 20th 2015

Today (Saturday) at 11 am we will be doing a going away WOD for Matt and Sarah!  The 11 am will be a different WOD. If you can make it we would love to have a big crowd to send off Sarah and Matt!

Strength WOD

Front Squats

6/6/6/6

(Same weight across)

20 hollow rocks after each set

WOD

 21 Wall Balls

 15 KB Swings

12 Pull ups

Rest 2 minutes

4 Rounds

Score = Total Time

Fitness 14/10 (35/26)

RX 20/14 (53/35)

RX+ 30/20 (70/53) Chest to Bar

These rounds should be fast…each should be under 4 minutes.

Coach B showing off that flat back during his 5:30 am deadlifts!

11 am WOD- for Matt and Sarah

Programmed by Mr. Hulse himself….

800m Run
21 OHS
21 pull ups
21 sit ups/GHD’s
600m
15 OHS
15 Pull ups
15 Sit ups
400m
9 OHS
9 Pull ups
9 Sit ups
200 M Run

25 min CAP

Fitness 95/65

RX 115/75 (Ab mat sit ups)

RX+ 135/95 (GHD sit ups)

There are only 5 GHDs so you will either have to scale to ABmat sit ups or wait your turn!