0565:

WU:
STRENGTH:
WOD: Sugar Detox ends Saturday. With the results looking like it will be tight one in the men and women’s divisions. Who will step up and take the crown for each gender? If it comes down to a tiebreaker you must be present Saturday to have a chance to win. We hope to see you all for the 9am wod that will feature a strength and met-con wod. If you want feel free to bring something sweet to eat after the workout or keep the momentum of eating clean going!

0564:

WU: lets get ready to work!
STRENGTH: No time
WOD: For time
• 100 DU 200 SU
• 75 sit ups
• 50 Commando push ups
• 25 DHPU
• Run 1 mi
• 25 DHPU
• 50 burpees
• 75 anchored leg raises
• 100 DU 200 SU
G. Antlers: 75 SU, 30 Sit, 25 CPU, 15 PU, Run 1000m, 15 DU, 20 BPE, 30 ALR, 75 SU

0563:

WU: roll out, 3 position push up, hip mobility
STRENGTH: 4×8 b. press @80%
WOD: 12 min amrap
• 8m db. walking lunge 40/30/20
• Run 200 m
• 10 DB squat (db’s in hammer position)
G. Antlers: light or no db’s // unloaded walking lunge & air squat for 12 min.

0562:

WU: ready to get ready!
STRENGTH: 4×8 Press @ 80%
WOD: 10 Rounds
• 350 m run
• 3 wall walks
• 15 slam balls 25/15
G. Antlers: 350m, 3 stink bugs, 8 ball slams x7rds

0560: Cindy XXX

WU: SMR – 10 pass thru’s, banded lat stretch, hip mobility.
Strength: Tuesday
Complete as much as possible in 20 minutes of
• 10 Pull-ups

• 20 Push-ups

• 30 Squats

• 15 Pull-ups

• 30 Push-ups
• 45 Squats
• 20 Pull-ups

• 40 Push-ups

• 60 Squats

• 25 Pull-ups

• 50 Push-ups

• 75 Squats

• 30 Pull-ups

• 60 Push-ups

• 90 Squats
G.Antlers: 15 min 2/3 pull ups, 6 pull ups, 12 squats 200 m run.