Workout of the Day

15min
AMRAP
12 Handstand Push Ups
18 GHD Sit Ups
Progressive Rope Climbs
9 BF BBJ Overs

NFG Workout Wednesday
30 Cal Rower
25 Power Snatch
45 Toes 2 Bar
25 Clean and Jerk
30 Cal Rower

Fran
21-15-9
Thrusters
Pull Ups

5 Rounds
15 DB Front Rack Lunges
15 DB Bench Press
45 Double Unders

8 AM Open Gym
9 AM Free Community Class

800m Run
200m SandBag Carry
Then
3 Rounds
30 Cal Ski Erg
30 C2B Pull Ups
100ft Sled Pull Arms
Then
200m SandBag Carry
800m Run

3 Rounds
15 Ring Dips
5 Squat Cleans
—
Rest 1 Min
—
20 BF OTB Burpees
10 Squat Cleans
90 Double Unders

4 Rounds
7 D Ball OTS
25ft HS Walk
7 Devils Press
25ft HS Walk

Helen
3 Rounds
400m Run
21 KB Swings
12 Pull Ups

12 Min
AMRAP
1 Complex
2 Rope Climbs
30 Double Unders