16 Min AMRAP every 4 min run 400m Start with 400m run 5 hang cleans 115/75 5 Front Squats 5 push press 5 back Squat * score total reps Challenge Overhead squat hold 45/75 Hold the overhead squat @ the bottom of the squat. Do not use an empty bar bell!
Hey Guys! We will be fundraising this next month to get an outdoor WOD
area back into action! We will have an OUTDOOR WOD at 5pm
Friday 5-15-15.. Registration will be your donation to the cause!! You will receive tickets upon registration that we will put in for a prize drawing. You can buy extra tickets! We will sell for registration tickets for $20. Extra tickets will be $10.. We will be pulling a winner for a free month of membership! Send
peeps to our online link as well that don't want to wod/cant make it/
that would like to support our cause!!!
Don't forget there is a BBQ at Mt. Adams tomorrow! 4pm WOD. 6pm BBQ. 21-15-9 Toes 2 bar (maintain the kip. NO double swinging) wall balls 20/14 Challenge: AFTER WOD 3 rounds for quality 8 reverse snow angels, 3 count (use Abmat or folded pad for under your forehead) 30 sec L-Sit from a support (scale to a knee raise. This can be acumulative) 45 sec handstand hold-nose to wall