Our last Class WOD is our first ever class WOD from Jan 14th 2013.
7 years and 8 months of WODs in this special place❤️
WOD:
500m row
50 kB snatch 53/35 (25/side)
40 goblet squats
30 t2b
20 ring dips
10 burpee pull-ups
500m row
Looking forward to seeing everyone tomorrow and sharing a little socially distanced sweat, some laughs, maybe a few tears and some great memories.
Friday
Snatch
EMOMx8
Set 1 2@70%
Set 2 2@75%
Set 3 1@80%
Set 4 1@85%
Set 5 1@90%
Set 6 1@95%
Set 7 1@100%
Set 8 1@101+%
WOD:
0-4
3x
7 ohs 95/65
7 burpees otb
4-6
Max DU’s
6-7
Rest
7-11
3x
7 ohs
7 burpees otb
Strength:
Back squat
Every 2mins for 5 sets
Set 1: 2@85%
Set 2: 2@90%
Set 3: 1@95%
Set 4: 1@100%
Set 5: 1@101+%
* Percentage based off of the 2rm you hit two Wednesday’s ago
WOD:
Running Fran
400m run
21 thrusters
21 pull-ups
400m run
15 thrusters
15 pull-ups
400m run
9 thrusters
9 pull-ups