Beer City WODs

Oct 30

By October 29, 2018 No Comments

Warm Up:
3 min Row
2x
10m walking lunge twist
5 tempo air squats
10m monster walk
5 tempo goblet squats

Fitness & Performance Strength:
Back Squat 5 x 5, climb to set 4 and hold set 5
Then:
2 x 15m bounding broad jump, few jumps as possible, rest as required

Fitness Metcon:
21-15-9
KBS 1.5/1 pood
Jumping Pull Ups
Burpee

Performance Metcon:
15-12-9
Power Clean 185/125
BMU

Jeremy

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70 Westside Dr.
Asheville, NC 28806

P: (828) 676-4362
E: info@beercitycrossfit.com

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