WOD 10-29-20

 5 rds-

15 cal bike

15 cal row

20 KBS (53/35)

1:00 rest btw rds 

WOD 10-28-20

 Strict Press 2-2-2-2-2

*20 sec hold after each set

------------------------------------

7 min AMRAP-

5 HSPU

7 T2B 

9 SDLHP

WOD 10-27-20

 EMOM x 18-

1- 5 Dball 

2- 12 box jumps

3- 100 m sprint 

WOD 10-26-20

 Pause FSq 3-3-3-3

----------------------------

15-12-9

Burpee pull-up

thruster (95/65)

What a night we had! Thank you to each person that 
came out to support the cause or who participated
or donated from afar. We will have a our grand 
total soon! 

WOD 10-23-20

 Morning-

Mobility WOD 

Evening-

"Grace"

30 PCL + Jerk (135/95) 

Tomorrow's the big day! Regular morning/noon schedule and then "Grace" for KDH Time! 

WOD 10-22-20

 Bench Press 4 x 8

------------------------------

A- 3 x 12 ring dip

B- 3 x 12 KB row

C- 3 x :40 KB FR carry

WOD 10-21-20

 Press 3-3-3-3-3 

*20 sec hold after last rep- each set

---------------------------

8 min AMRAP-

8 HPSN

8 OHS

32 DU 

3 days!