WOD

Bench Press

4x
12 DB Bench Press
12 Push Up

4 Rounds
Row for Cals
rest
Unbroken T2B
rest

This Friday at 6:15, come wish Coach Deni a farewell with “Last Bus” WOD  and 7:15 BBQ!

Pause Front Squat

5 rounds
12 Russian KB Swings
24 DBall Walking Lunge
1 Sled Drag

“Solar Eclipse of the Heart”

EMOM for up to 10 rounds add:
1 rep Power Snatch
1 rep Burpees
20 meters Row

Floor Press
9 x 3

3x
12 Dumbbell Tricep Back
16 SA DB OH Press

Teams of 3
100 Cal Row
100 America KB Swings 55/35
60 Box Jumps
60 Supine Row

Run CFE @ The SeaWheeze lululemon Half Marathon

Last fun Saturday game warm up day with Coach Deni before she moves away.  Make sure to come in this week while she’s here.

3 Rounds for time:
Run 400m
15 DB Ground to OH
20 Wall Balls

Back Squat
EMOM 18 x 2

Pendlay Row
3 x 10

Pin Pull
1 x 3

3 Rounds

2 minutes
30 DU’s
10 Power Snatch
Rest

2 minutes
Row
Rest

Floor Press

AMRAP in 7
25 Cal Bike
30 Squats

AMRAP in 7
5 Pull Up
10 Push Ups

Sumo Deadlift

3 Rounds
8 Barbell Front Squat
16 Reverse Lunge
rest

100 RKB Swing

Handstand Holds

Every 4 minutes for 20 minutes:
200m Run
7 Hang Power Clean