Sweet Shirt

“Bodyweight Gone Bad”

FGB style WOD. 3 rds with a one minute break between rounds. Do as many reps in one minute then move to the next station.

3 rounds of:

Knees to elbows (Scale to pick your knees up as high as possible)
Pistols (Scale to assisted pistols with a ball and a support)
Rows
Double unders
Burpees

Rest 1 minute between rounds

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The Vulcan is in a little over a week. Let me know who is running it. I’m fricken pumped.

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“Si Vis Pacem Para Bellvm” – “If you want peace then prepare for war”

What does this phrase mean to you.

WU: Stretch out well; go through the WOD exercies to make sure you know how to do them all; 

SKILLS: Do 20 overhead squats with the PVC slowly with a 2 sec pause and lockout at the bottom;

WOD: “Dirty Thirty”

30 Box Jumps

30 Jumping Pull-ups

30 KB swings

30 Lunges

30 Knees to Elbows

30 Push Press (45/35)

30 Supermans

30 Wallball (20/15)

30 Double unders or 100 Single jumps

30 Burpees

For time; Do exercises in any order; Post time; loads and strategies to comments;

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Don’t forget to RSVP for the Picinic!