SQUATS, WALL BALLS AND SIT UPS

Front Squat 3 rep maxthen…For time:80 wall balls 20/14 pounds40 Russian Twist with Med Ball (Each side counts as one)60 wall balls60 Russian Twist40 Wall Balls80 Russian Twistpost time completedFinisher Stretching 4-8 minutes

SHOULDER PRESSES AND A PARTNER WOD

Shoulder Press 5 rep maxthen…With a partner:2000 meter row300 Double Unders1500 meter row100 Burpees1000 meter row100 Kettlebell Swings 53/35post time completed

DEADLIFTS, PULL UPS, PUSH UPS AND LUNGES

Deadlift 5 rep maxStrict Pull ups 3 x max repsthen…Complete as many rounds as possible in 15 minutes5 Pull Ups7 Hand release Push Ups10 Barbell Lunges (5 each side pick weight)post rounds completed Finisher 4-8 Minutes stretching

BACK SQUATS, SHOULDER TO OVERHEAD AND LATERAL BURPEES

Hey guys we are changing our lunch time class to 12 noon permanently effective today!Back Squat 5 rep maxthen…For time:100 Double Unders5 rounds of:5 Shoulder to Overhead 135/95 pounds5 Lateral Burpees over the bar100 Double underspost time completedFinisher...