23
Jun
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