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Fort Smith, Arkansas
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TEAMs of 2/3: 15 Minute AMRAP: Alt as needed 21 Box Jumps (24,2o) 15 Power Cleans (115,75) (95,65) (75,55). **135,95 9 OHS/FS (Same Bar). ** if you have 3rd Person Row/bike 15/10 Calories Rest 5 Minutes For Time: 60 Cal Row/Bike 90 Box Jumps 60 Cal Row/bike 60 Power Cleans (Same Bar) 60 Cal Row/Bike 30 OHS/FSMORE INFO
** These days may be boring to some but serve a purpose. Slow down and focus on getting stronger and developing more stability overall. Accessory WOD: 3 rounds not for time: 10-14 KB Russian Twist (over and back) 10-15 Barbell Glue Bridges (1-2 second pause at top) 10-12 Single Arm KB Press (Seated position on […]MORE INFO
Accessory Work 3 Rounds Not For Time: 10 Barbell Pendlay Rows 10 Barbell Glute Bridge Ups 10 Barbell Roll outs 12 DB or KB Single Arm Press (Alternating arms, Be nice and controlled) Tabata: 8 Rounds (20:10) Row/ Bike Calories Run 400 In 4 Minute Window Dubs Run 400 In 4 Minute Window ** […]MORE INFO