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6-12-22 – Sunday Funday

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Salem: 9am

SOD: 15 minutes to get 4-5 sets

10 BB RDL’s

15 Ab wheel roll-outs

20 DB tricep extensions

1:00 rest

WOD 1: 10 RFT

3 Front Squats (155/105)

6 Burpees

12 Sit-Ups

WOD 2:  W/a partner: AMRAP 15

200M odd object carry

40 SA Devil Press (50/35)

60 Box Jumps (24/20)

80 Air squats

 

Marblehead Workout: See you at 8:30am.

SOD: 4-5 sets in 15 minutes

10 BB RDL’s

10 Erg seat ab roll-outs or plate sit-ups

15-20 Banded tricep extensions

rest as needed

WOD 1: 10 RFT

3 Front Squats (155/105) (50+ 105/75)

6 Burpees

12 Abmat sit-ups

4-5 min transition

PARTNER WOD: 12 min AMRAP

200M odd object carry (Med ball, DB, KB)

40 SA Devil press (10/arm/person) (50/35) (50+ 35/20)

60 Box jumps (24/20) (50+ 20/16 jump or step)

80 Air squats

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