15.06.24

No 6:00am until Monday.

We will be leaving directly after the 9:00am to support Jacob and his team at the Elite Law Enforcement Fitness Challenge at Harry Wright Park in Whiting. All are welcome to come and support.

ArxLite

5,6 or 7 Rounds:

10 weighted Step ups

10 Russian Twists

10 Jumping Pull Ups

Cash out : 500m Row

WOD 

Tri State Games. WOD 2

With a Partner

10-8-4-6-2

Deadlift (225/155)

Bar Facing Burpees

then

10-8-6-4-2

Shoulder to Overhead (135/95)

Bar Facing Burpees

then

10-8-6-4-2

Snatch (95/65)

Bar Facing Burpees

15 min cap

*This is the total amount of work combined. Split up the work as needed.

Scales provided on the board

• 3 minutes Hip Capsule Distraction MWOD
• Hold Pancake Split  for 3 minutes
• Middle Splits Progression Pt.2  with a band for 3 minutes