A Fun Friday Night

2 Rounds
5 Minute AMRAP of:
16 Burpees
8 Dumbbell Hang Clean & Jerk (30/20)
16 Weighted Single Dumbbell Box Step-ups (24/20)
*Rest 2 Minutes Between Rounds
*Pick up where you left off

Rx+ 50/35

Community WOD (10:00am)

For Time:
9 Minute AMRAP of:
100 Meter Farmer Carry
10 Jumping Squats
20 Kettlebell Swings
10 Mountain Climbers

*Farmer carry weight is athlete’s choice – Kettlebells or Dumbbells
*Farmer carry = 10 reps in last round. If in middle of farmer carry when time expires, estimate distance – 10 meters = 1 rep

Endurance WOD (7:45am)

For Time:
1 Mile Run
60 Kettlebell Swings
50 Jumping Squats
40 Mountain Climbers
1 Mile Run

Gymnastics Testing on Monday

Let’s get ready to push and pull! We’ll be testing our push-ups along with strict and kipping pull-ups on Monday!

Push-Ups: Max Reps

Push-Ups: Max Reps
*Modify with knee or box push-ups. Take not of knees or box height.

Pull-ups (Strict): Max Reps

Pull-ups (Strict): Max Reps
*Modify with band(s) – take note of the color of band(s) used, so you can reference on our retest day. Also can modify with seated pull-ups, banded or not.

Seated pull-ups: https://www.instagram.com/p/ByhBMFDFevl/

Overhead Squat 5×5

Overhead Squat for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps
*Build throughout, up to ~75-80% of 1RM
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