WOAH Wednesday 07/04/21

At completion any WODs you complete: 20 Down ups 21 Full Sit ups (For the year, 2021) BODYWEIGHT at home EMOM 16mins Odd- 8 Burpee Tuck Jumps Even - 12 Full Sit ups GYMNASTICS at home 5 Rounds 50 Ab Cycles 20 Sit ups 20 secs Hollow Hold Rest as needed between sets BARBELL at home WOD - 6 min AMRAP 14 x Sumo Deadlift High Pull 14 x Front Rack Lunges 1 min Rest 6 min AMRAP 12 x Push Press 12x Bent Over Rows ERG at home For time Buy in 2k Erg (4k bike) 21-15-9 Cal Erg Burpees Push ups STRENGTH at home Power Snatch 8 x 2 Power Clean 8 x 2 Snatch Grip Upright Row 6 x 6 Tri set of Reverse Barbell Curl , Barbell Overhead Tricep Extension, Barbell Front Raises

4 x 10 Little Chipper Buy in 150 DU’s or Single unders 60 OHS 40 SDHP 20 Hang Power Cleans 10 Hang Power Snatches Buy out 100 sit ups MET-CON at home 30 min EMOM 1- 20 Hang Clean and Press 2- 6 Slam Ball over shoulder or 18 snatch 3- 12 Burpees

Our mission, is to keep you moving and motivated. If you trust us and our pledge to keep you on track and focused, you’ll come back fitter, healthier and much stronger when all of this is (hopefully) over!