TIRE METCON

WOD3 Rounds For time…10 Tire Flips15 Kettlebell Swings20 Ring DipsRun to second fire hydrant and back post times to comments

TRY US WOD

Register on our “TRY US” link so we have a head count for the Saturday 12:30 pm Afternoon wod!!! See you then!!!Workout:”Time Priority Tire Workout”2 to 3 person teams:1 Minute Intervals3 rounds:5 stations for total score:1) Buddy Tire Flip for...

PULL UPS

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.Use as many sets each minute as needed.Post number of minutes completed to comments.

ANNIE

“Annie”50-40-30-20 and 10 rep rounds of: Double-unders Sit-upsPost time to comments.¬† (if you have a jump rope, bring it!)

FRONT SQUATS

¬†Burgener Warm upthen…Front squats3-3-3-3-3rest 3-5 minutes between setsthen…10,9,8,7,6,5,4,3,2,1Pull-upsClapping Push upsKB Swings (75/55)Post loads and times to comments