SUNDAY

More heat for Sunday. The SHRED wod is primarily muscle building with no isolated cardio. The CrossFit wod is a series of AMRAPS with rest in between. We can keep up intensity and have water breaks in between. Do NOT overheat. If you’re feeling overheated, call it a day. There are plenty of wods in your future. No sense pushing it in this heat.

SHRED

Part A

1-2-3-4-5-6-7-8-9-10

Bench Press 135/75

Strict Pull-Ups

*Sharing benches, follow the leader style

Part B

5 Rounds

8 Arnold DB Press 35/20

16 Hammer Curls 35/20

8 Barbell Shrugs 185/95

Part C

5 Rounds

15 Strict Knee Raises

25 Crunches with Elevated Feet

5 Russian Twists 50/35

METCON

“Elbow Grease”

4 Minute Amprap X 4

8 Knees To Elbows

10 Wall Balls 20/14

12 DB Snatches 50/35

FITNESS 35/26, 14/10

You’ll be performing this circuit as a 4 minute AMRAP. You will do this 4 times with a 2 minute rest in between each AMRAP. You will pick up where you left off. Score will be total rounds and reps. You can cool down and hydrate in beween each AMRAP and get back to it.