If we have large numbers for WODs tonight, we will break down into teams and storm through!!

Warm Up: 3 cycles
200m Row
100 Jump Rope
25 Sit Ups

7 Rounds For Time:
1 Rope Climb
10 Wall Ball
15 KB Swings
20 Double Unders

"Its not the work...its who your doing it for..."

SKOOL OF SWOLE w/ Coach Hartzell:

Focus Lifts
Shoulder Press/Push Press/Jerks

SP: 3x5 55-65%
PP: 3x3 65-75%
PJ/SJ: 3x3 85+%

Swole Sauce: Reverse KB Drags, KB Rope Pulls

Post all scores/times/reps/loads/modifcations to comments.


B-rad said...

22:07 single under's
Skool of Swole
75 lb shoulder press 5x10

Phil said...

12:14 RX

SP: 10 min EMOTM
5 SP @ 115

Jarod said...

22:42 sub 7 PU/Rope climb

SP: 10 min EMOTM
5 SP @ 105

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