Sunday Funday!

Strength Fun

Max Bar hang (over hand grip)

Max Plate Hold (pinch)

Max Plank (from elbows) 

Post times to White board!

Performance Metcon

10 Min AMRAP

5 Hang squat cleans (155/105)

7 Bar Facing burpees

Fitness Metcon

10 min AMRAP

5 Hang squat cleans (115/75)

7 Bar Facing Burpees


Hero WOD

Whitten

Five rounds of:

22 Kettlebell swings 32/24

22 Box jump, 24 inch box OR step ups

Run 400 meters

22 Burpees

22 Wall ball shots, 20/14