Monday, May 9, 2016

Happy Mother’s Day!

Hope all of the strong, hard working mothers had a wonderful Mother’s Day yesterday! We salute you! We honor you! We thank you!


Warm Up: 250 m Row

then 2 rounds

  • 10 Pass Throughs
  • 10 AMSU
  • 10 Scorpions
  • 10 Walking Lunges

Strength/Skill:

Every 2 min for 10 min – 5 Back Squats @ 75-80% of 10 rep Max

EMOM for 5 min – 3 OVH Squats @ AHAP

WOD: 4 Rounds

1:00 Run 200 m

:30 Rest

1:00 Max Wall Balls 20/14

:30 Rest

1:00 Max Burpees

:30 Rest

* Score total reps

* 200 m Run score remainder of minute left as reps (i.e 40 sec 200 m Run = 20 reps)