100118

Warm Up
10 Wall balls
20 Sit Ups
10 OHS
15 American Swings

Snatch Balance 3
Split Jerk 5×5

WOD – Team Ophelia
150-100-75-50-25
Push Ups
Pull Ups

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092818

NO HEAVY LIFTING !!!!

Warm Up
2 Rounds
21 HangCleans
15 Russian Swings
20 Sit Ups
400m

Choice 5×5
Choice 3×20

WOD
21-15-9
Pick 3 exercises
Start the workout with a 400m
End it with a 400m

092619

NO HEAVY LIFTING!!!!
Warm Up

400m Run
20 Box Jumps
Walking Lunge
Backwards Walking Lunge
400m Sprint

Russian Swings 3×20
Front Squat 5×5

WOD – Nancy
5 Rounds
15 Overhead Squats 65/45
400m
20 Sit Ups
*Start the Clock and everyone starts at a different place.  One Group