150902 Wednesday 0900 & 1800 & 1915(SHIRTS)

Athletes,

The shirts are here! Click and signup for what you want!
FEMALE SHIRT ORDERS CLICK HERE

MALE SHIRT ORDERS CLICK HERE

Jared – FTCF

A. Warmup
One minute Cat Stretch
4 Minute AMRAP
5 Handstand Attempts (use wall if need be)(10 Second hold off box)
5 Dumbbell Deadlifts (weight you will use for the WOD)
5 In and Out abs

B. SWOD
Deadlift + Jerk Balance 45/35lb PVC x 3 reps each set
5 @ 60%
5 @ 70%
5 @ 80%

C. WOD
AMRAP 7 Minutes
5 Wall Climbs
10 One arm DB Snatch 50/35

EMOM for 9 Minute (Alternate between the movements)
15/10 Cal Row
10 T2B (15 Kipping Leg Raises)
10 Burpees

Elisabeth

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