WOD: 100 wall balls (20/14 lbs) at 10 foot target

100 kettlebell swings ( 70/55 lbs)

100 burpees

2000 meter row

4 person team

Only one person working at a time

This is the 3^rd team event at the Texas Throwdown this Saturday

Moms: 3 rounds

15 wall balls

15 sumo deadlift high pull

15 step ups

15 push press

Row 500 meters

Saturday: we will have the Texas Throwdown wods posted. There are three wods, if you would like to do all three in one day, schedule with Coach Craig so the gym will be open: 8 am, 10, am, noon, 3 pm, and 5 pm.

You must call and reserve a time, if no one schedules for noon, 3pm, or 5 pm, Coach Craig will not be there!

Happy Birthday Brody “The Punisher” Wagner!!!

WOD: Tabata:

20 seconds on, 10seconds rest.

Repeat for a total of 8 intervals, 4 minutes total:

Walking lunges overhead (45/25 lbs)

Box jumps (20/16”)

L sits

Back extensions

Broad jumps (6/4 ft)

*record total number of repetitions.

*take away one repetition for every time you drop your legs on the L sit during the working sets

7pm: Tabata:

20 seconds on, 10seconds rest.

Repeat for a total of 8 intervals, 4 minutes total:

Walking lunges overhead (45/25 lbs)

Box jumps (20/16”)

L sits

Back extensions

Broad jumps (6/4 ft)

*record total number of repetitions.

*take away one repetition for every time you drop your legs on the L sit during the working sets

Saturday: we will have the Texas Throwdown wods posted. There are three wods, if you would like to do all three in one day, schedule with Coach Craig so the gym will be open: 8 am, 10, am, noon, 3 pm, and 5 pm.

You must call and reserve a time, if no one schedules for Noon, 3pm, or 5 pm, Coach Craig will not be there!