April 11, 2019

Friday Fun Day!

Fitness


18 Minute AMRAP:
200m Run (Fire Hydrant)
12 V-Ups
16 DB Goblet Lunges
20 DB Push Press (10R/10L)

Optional Finisher
2-3 Sets:
:30 DB Hollow Flutter Kicks
:30 Superman Swimmer Kicks
50′ KB FR Carry
-Rest 1:00-

Performance

For Time:
40 KB FR Walking Lunge (53s/35s)
15 Pull-up
400m Run
———–
30 KB FR Walking Lunge (53s/35s)
15 Pull-up
400m Run
———–
20 KB FR Walking Lunge (53s/35s)
15 Pull-up
200m Run (Fire Hydrant)
———–
10 KB FR Walking Lunge (53s/35s)
15 Pull-up
200m Run
*20 Minute Cap

Post WOD Lift:
Deadlift, 4×8 @ 65% of 1RM (NO TnG)
Rest 2:00 b/t sets

Conditioning Express

Tuesday & Thursday at 11:15am

Lower Intensity

Tuesday & Thursday at Noon and 5:30pm