Labor Day team wod
7-8:30 am only!
Teams of 3
3 rounds of:
100 deadlifts 95/135 lbs
100 med ball sit-ups 14/20 lbs
100 DB floor presses
Each team gets one barbell, one med ball, dB weight will be scaled to team members capacity.
No more than two team members working at one time.
At home wod Mobility- Calf bone saw PNF hamstrings Painball Warm up- 6-10-12 Lunges Pushups Sit-ups Wod- 5 rounds 5 kB cleans 10 inch worms 15 jumping jacks
At gym wod 6:30-9 am 3 rounds for time of: 50-m lunge in AFSAP 1 burpee per lunge step taken Scale: 3 rounds for time of: 25-m lunge in AFSAP 1 burpee per lunge step taken
At home wod Mobility - PNF hamstrings Doorway shoulder stretch Warm up - 10-6-2 Lunges w same side elbow to floor Jumping jacks Inch worms Wod - 4 rounds 10 decline pushups 15 sumo squats (yup, sumo s