WOD (Workout of the Day)

Strength set: Bench presses

WOD: 5 rounds for time:

200m run

10 knees to elbows

15 wall balls

15 push ups

10 OH squats

“I always looked ahead.”  – Chris Evert

Warm up: 15-10-5:

Double unders

air squats

dead hang pull ups

Strength session: Back squats, 5-4-3-2-1 (60%, 70, 80, 90, 1RM)

WOD: 7 rounds for time:

Orchard obstacle run

7 hang power cleans

7 thrusters

7 push presses

Get ready for another metcon day!

AMRAP in 20 minutes:

3 bleachers

10 ring dips

30 walking lunges

200m run

10 box jumps

Wednesday’s celebration with Karen’s inaugural WOD as “Coach Karen” was big fun!