Warm-Up- 3 Rounds
300m Run
50 Jump Rope
Mobility
Banded Hammy
Banded Hip Flexor
Bone saw Calf
Thursday, July 10, 2014
Wednesday, July 9, 2014
Tuesday, July 8, 2014
Monday, July 7, 2014
Friday, July 4, 2014
Christmas In July
Performed like the song 12 Days of X-Mas. You will do
100m Run
2 BC + 100m run
3 Thrusters + 2 BC+ 100m Run
4 HC+ 3 Thrusters + 2 BC + 100m Run
And so on until you hit 12-11-10-9-8-7-6-5-4-3-2-100m Run
Happy Holidays!! ENJOY!
Wednesday, July 2, 2014
Benchmark Wednesday: HotShots 19
Warm-Up- Low Back & Hammy
Human Pretzel
Iron Cross
Lax Ball Smash Hammy
WOD- 6 Rds
30 Air
19 Pwr Cln @ 135/95
7 Strict Pull-Ups
400m Run
Below are some scaled options for this WOD. They're not the only options available but it's a few versions we created for this WOD. This WOD is to honor the 19 firefighters who passed away in AZ last year.
Tuesday, July 1, 2014
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