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Monday WOD 7/2/23

by | Jul 2, 2023 | Workout of the Day | 1 comment

Monday Schedule: 6am/8am/9am/530pm WOD – SPIN 530pm

Tuesday Schedule – 7am ONLY closed the rest of the day

STRENGTH

Back Rack Lunges – 3×5 each leg
METCON
12min. Ascending Ladder… 3,6,9,12,etc
3 Wall Balls (20/14lbs.)
3 Sumo-deadlift high pulls (75/55lbs.)
3 Box Jumps (24/20")
6 Wall Balls (20/14lbs.)
6 Sumo-deadlift high pulls (75/55lbs.)
6 Box Jumps (24/20)

STRENGTH

Back Rack Lunges – 3×5 each leg
METCON
12min. Ascending Ladder… 3,6,9,12,etc
3 Wall Balls (20/14lbs.)
3 Sumo-deadlift high pulls (75/55lbs.)
3 Box Jumps (24/20")
6 Wall Balls (20/14lbs.)
6 Sumo-deadlift high pulls (75/55lbs.)
6 Box Jumps (24/20)

STRENGTH

Back Rack Lunges – 3×5 each leg
METCON
12min. Ascending Ladder… 3,6,9,12,etc
3 Wall Balls (20/14lbs.)
3 Sumo-deadlift high pulls (75/55lbs.)
3 Box Jumps (24/20")
6 Wall Balls (20/14lbs.)
6 Sumo-deadlift high pulls (75/55lbs.)
6 Box Jumps (24/20)

1 Comment

  1. Michelle M Patino on July 2, 2023 at 9:45 PM

    Hoping to stop in tomorrow and get a tour. I just moved to town and am looking to continue Crossfit in the area. Could we schedule a time ?