One Sets NFT
Star Plank Hold – :20 e/s
Two Point Plank Hold – :20 e/s
Front Leaning Rest – :40
Banded Quadruped Leg Ext – 30 e/s
40 Banded (Blue/Green) Bridge Ups
Explosive Switch Lunge Jumps – 10
Then…,
Happy Birthday Coach Catherine Lewis!!!
Special Birthday WOD ……come in and celebrate!
*Join Catherine at 9am for her special Birthday WOD*
Option #1
For Time
800m Run with vest
10 to 1 HSPU → No vest
200m Single Arm DB/KB Walk, 53/35#
17 Wall Walks
19 Man-Makers, (No Squat) 50/35# → (New) Thrusters, 45/35#
92 Weighted Dubs
25 Strict Weighted Pull-ups, 50/35#
Or…,
Option #2
For Time
800m Run with vest
100m Weighted Bear Crawl/Lunge Walk/Crawl/Walk/Crawl
200m Single Arm Farmers Carry DB/KB, 70/50#
17 Bar Muscle-ups → No vest
19 Man-makers (No Squat) 50/35#
92 Weighted Dubs
25 Turkish Getups
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