8-31

Buy in(3rounds)
5-kang squats
20-jumping jacks

skill/strength(8min. E2mom)
3-deadlifts

W.O.D.(2rounds)
30-swings 53/35
20-presses(10l+10R)53/35
30-goblet squats 53/35
20-push ups

cash out
-See how many unbroken T2B’S you can get.
-hammy stretch
-roll/stretch


8-28

WATT YOU THINK IT IS??👅


8-27

Buy in(3rounds)
5-burpees
30-jumping jacks

W.O.D.(18 min. EMOM)
1st-10 floor presses(5each arm)
2nd-10 single leg deadlifts(5 each leg)
3rd-200m run

cash out
-1min. couch stretch
-roll/stretch
-If you get a wild hair play around with some sled drags!😝


8-26

Buy in(2rounds)
10m-bear crawl
10m-lunge
10m-broad jump

skill/strength(6min. Emom)
10-bent over rows with the KB

W.O.D.(10min. amrap)
12-pull ups or 5-muscle ups
100m-run
12-T2B

cash out
100m-farmers carry
rotator exercises
roll/stretch


8-25

Buy in(2rounds)
10-kang squats
10-up downs
10-swings

W.O.D.
5min.-sled relays
5min.-row
5min.-ski erg relays(150m at a time)

cash out
3-arm bar stretches each side with a 5 count hold
roll/stretch


8-24

Buy in(2rounds)
5-wall squats
10-push ups
20-singles

skill/strength(10min. Emom)
first 5 min.= 2-strict presses(Emom)
last 5 min.= 2 OHS

W.O.D. (12min. AMRAP)
15-wall balls(20/14)
20-russian twists(20lb/10lb)

cash out
1min.-bar hang
hammy stretch
roll/stretch


8-21

Don’t forget the gym is closed this Saturday.
Come support our athletes at the crosstown throwdown.


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