TUESDAY

DOM

If you’re up for a challenge, Dom is doing this … 100 cal assault bike for time. He’s posting his time on the whiteboard every time he does it to see if he can beat his old time. If you want to join him, do it and put your name on the board. I recommend doing this for a “cool down” after the wod or come in early before warm up. Join him!

STRENGTH:

push jerk

2/2/2/2/2

OPEN & PERFORMANCE
“Life Alert” (last posted 4/4/18)
AMRAP 4:
21/15 Calorie Row
21 Toes to Bar
21 Front Squats (95/65)

rest 4 minutes

AMRAP 4: 
15/12 Calorie Row
15 Toes to Bar
15 Front Squats (115/80)

rest 4 minutes

AMRAP 4:
9/6 Calorie Row
9 Toes to Bar 
9 Front Squats (135/95)

FITNESS
“Life Alert”
AMRAP 4:
21/15 Calorie Row
21 medball situps
21 Front Squats (65/45)

rest 4 minutes

AMRAP 4: 
15/12 Calorie Row
15 medball situps
15 Front Squats (75/55)

rest 4 minutes

AMRAP 4:
9/6 Calorie Row
9 medball situps 
9 Front Squats (95/65)

Last time we did this the score was for total reps of all 3 amraps