Sunday Funday

Lets see how fast a team can get through this rx
Warm up your squats before. for at least 10 minutes
++FInd a teammate that is going to use the same weights as you!!

Partner wod for time
4 front squats 295/185
60 Burpees
8 BACK squats 275/165
50 Burpees
12 FRONT squats 255/155
40 Burpees
16 Back Squats  225/145
30 Burpees
20 Front Squats 205/135
20 Burpees
24 Back Squats 185/125
10 burpees

Wod 2 if you dare!

12 Minute amrap

Partner 1 complete 7 cals on bike or rower and a 100 m sprint
Both Partners do 3 burpees
Then partner 1 does 7 cals and 100 m sprinter while partner 1 rests

So you ate really really really bad huh?
8am
Choose 1-
Row 5k
or Row 10k

9am mobility

10am- Calorie blaster Partner wod
45 Minute amprap, go up the ladder
Bike or rower cals (mix it up) and burpees
Split burpees and cals however you want, but run together.
2,2 run 200 together
4,4, run 200 together
6,6, run 200 together… you get it

NO 5Am Or 6Am Wod today. First class is Fit class at 9am. then normal schedule the rest of the week.

Coach led warm up with a review of the med ball clean
12th Round of Squats and Milk

Then Wod is

Come one, come all to the 3rd Annual Bill Sheehan Turkey Sandwich 5k! The gym is CLOSED so don’t go there!
Be at the Suncoast Trail parking lot at State Road 54 and The Suncoast Expressway promptly at 8am to participate. We are starting at 8:15 whether you are there or not.
We run the Suncoast trail, 1.5 miles out and back. Turn around is clearly marked. We have a good crowd every year. Don’t miss out!