WOD
a. AMRAP in 20 minutes
– 3 tire flips
– 6 hang power snatch (115,85)
– 9 burpees
– 12 knees to elbow
b. Weighted plank 3×1 minute
4pm Kettlebell
20 min Complex every 5 min
400m run
5 double kb squat, press,clean, push press,swing
6pm Olympic Lifting & Open Gym
6am
Paul 3 @105 w/large tire flip
Yin 3 @35 w/small tire flip
Al 5+11 @75 w/med tire flip
Sy 4 @55 w/med tire flip
Ro 4 @55 w/med tire flip
9am
ryan 4+5Rx BIG TIRE!!!
saghar 6+5
justin
4pm
Pete
Heidi
5pm
Allison rx lots of rounds
Jeff
Scott 5+7rx
Doray 6
Sue 4+9 burpees
6pm
Em
Dave
7:30pm
John 6+18 (85)
Tiffany
Michael
Michelle 7+4