Friday’s WOD

Announcements

October 31st, Monday – Last Class is at 1 PM. All evening classes are cancelled.

November 11th, Friday – 6 PM MANDATORY Trainer’s Meeting ! Save the date trainers.

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Warm-up

Warm-up (No Measure)

300 Double-unders or 300 Singles

WOD

Metcon (AMRAP – Rounds and Reps)

Add results to WODIFY -Example – 3 rounds + 26 Toes to Bar in C2 = 3 rounds + 116 reps (would go in results. You need to add all the reps of each movement you completed together.

“Mighty Mouse”

C1:

AMRAP 18:

30 Thrusters (95/65#)

30 Box Jumps (24/20″)

30 Push Ups

30 Toes-to-Bar

C2:

AMRAP 18:

30 Thrusters (85/55#)

30 Box Jumps (24/20″)

30 Push Ups

30 Toes-to-Bar/Knees to Elbows

C3:

AMRAP 18:

20 Thrusters (75/55#)

20 Box Jumps/Step Ups (20/16″)

20 Banded Push Ups/Knee Push Ups

20 Knees to Elbow/Knee Raises

C4:

AMRAP 18:

10 Thrusters (45/33#)

10 Box Jumps/Step Ups (20/16″)

10 Banded Push Ups/Knee Push Ups

10 Knee Raises
9.23.16 – BBB