WOD 03 02 13 A. 1 Clean Pull + 1 Clean @ (85%, 85%, 90%, 90%, 95%) B. EMOM: 2 Clean Pulls @ (100%, 105%, 105%, 110%) C. For time: In teams of two: (one person working at a time):
01 04 13
Everyone wanting to participate in the wellness challenge must attend one of our seminars. WOD 01 04 13 A1. Hollow Rocks 3×10 A2. Front Lever Negatives 3×4. Choose (tuck/1 foot tuck/2 feet out) B. For time: Row 500m 30 Overhead
11 05 12
Check this out! WOD 11 05 12 Today’s Strength portion is timed. A1. 20 seconds AMRAP Deadlift (T&G) x3. Load is up to you, but you must achieve 12 or more reps. Start this at 0:00, 5:00, 10:00 A2.