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4 June 2020 – WE ARE OPEN!!!! YOU MUST BE REGISTERED!!!!

19
May

4 June 2020 – WE ARE OPEN!!!! YOU MUST BE REGISTERED!!!!

Warm-up: AMRAP 8 Minutes: 5 Push-ups, Run to end of Parking Lot and Back

Strength: EMOM 10:00 4x Bench Press (50% of 1RM).

Stamina: 4 Rounds, not for time: 16x alt. side Knee to elbow push up, 20x alt. Side plank row, 20x Alt. arm to leg V-up.

WOD: “Wall-Ballin'”

8 Minute AMRAP:

40 Wallballs (20/14)

40 Wallball Sit-ups thrown to a Wall (20/14)

40  Wallballs over the shoulder (20/14)

Max Burpees in the remaining time, this will be Score 1 

Rest 2:00

8 Minute AMRAP:

40 Wallballs Squat Cleans (20/14)

40 Wallball Reverse Lunges (20/14)

40 Wallball Push Press (20/14)

Max Double Unders in the remaining time, this will be Score2

Cool Down: 4 Sets: 20 Hollow Rocks, rest between sets

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