AUGUST PAYMENTS ARE NOW…LIKE RIGHT NOW…DUE.

Amanda completely destroying Monday's WOD. Rhett & Karla well we can't really discuss what went down before this but they sure were cute doing Diane together.

Hot Mama Amanda completely destroying Monday’s WOD.
Rhett & Karla well we can’t really discuss what went down before this but they sure were cute doing Diane together.

WARM UP
Run the short block
5 Rounds
3 Strict Pull-ups
5 Strict Push-ups
7 Wall Squats

WOD MOVEMENT DEMO

WOD

Complete as many reps as possible in 3 minutes of:
20 calorie Row
30 Wallball Shots 20/14
20 Toes to bar
30 Box jumps 24/20
20 Sumo-deadlit high-pull 70/50
30 Burpees
20 Shoulder to overhead 135/95
100m Sled Push 135/95

REST 1 MIN

Complete as many reps as possible in 6 minutes of:
20 calorie Row
30 Wallball Shots 20/14
20 Toes to bar
30 Box jumps 24/20
20 Sumo-deadlit high-pull 70/50
30 Burpees
20 Shoulder to overhead 135/95
100m Sled Push 135/95

REST 2 MIN

For time:
20 calorie Row
30 Wallball Shots 20/14
20 Toes to bar
30 Box jumps 24/20
20 Sumo-deadlit high-pull 70/50
30 Burpees
20 Shoulder to overhead 135/95
100m Sled Push 135/95

About crossfit22

Trainers: Kathy Gunther 801-652-4745 Liz McBride 801-913-4096

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