Community Focused

Changing Health and Fitness in Crawford County

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WOD: 8/11/17

Strength – Power Clean – 5×3   WOD – 2 Rounds of: 2:00 Box Jump @ 20/24 2:00 Strict Pull-Ups 2:00 Ring Dips 2:00 Knees to Elbows 2:00 Rest Score is total reps.

WOD: 8/10/17

Strength – 4 Rounds 12 DB Bench Press Rest 30 Seconds 6 Ring Rows Rest 30 Seconds   WOD – 8 Rounds of: 12 Push-Ups 45 Seconds Double Unders

WOD: 8/9/17

Strength – Deadlift – 3×8   WOD – Chipper 60 Wall Balls @ 12/20 60 Sit-Ups 60 KB Swings @ 35/53

WOD: 8/8/17

Strength – Front Squat – 4×8   WOD – 6 Rounds For Time: 3 Hang Power Clean @ 115 5 Burpees 7 Calorie Row

WOD: 8/7/17

Strength – Push Press – 10×3   WOD – 4 Rounds: :30 Push-Ups 1:00 KB Swing @ 35/53 1:00 Double Unders 1:00 Rest