Monday, Dec 11th

Today's WOD

Fitness Competitor 511GRIT

EMOM 10

 

  • Squat Clean + Front Squat + Jerk

15-12-9

  • Power Clean (95/65)
  • Thruster (95/65)


9 Minute Time Cap

EMOM 10

 

  • Squat Clean + Front Squat + Jerk

15-12-9

  • Power Clean (135/95)
  • Thruster (135/95)


9 Minute Time Cap

Warm Up:

  • 3 sandbag get ups each side (choose weight)

Partner WOD:

  • 800M sandbag/plate run (choose weight)
  • 100 push ups
  • 800M sandbag/plate run (choose weight)
  • 100 ab mat sit ups
  • 800M sandbag run/plate run (choose weight)
  • 100 wall balls (20/14#)

 

Past WODs

Starting in June 2014 we revamped our programming by providing additional strength & skill work via 511BRUTUM, then in July 2014 we began the Fitness & Competitor WOD options.  Because of this we only list our programming on the web starting from June 1st, 2014.

 

Free Class + Waiver

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