Mon. 6/24/19
Mon. 6/24/19 Back Squats – Build To Heavy 3 Wod – 12min AMRAP Tri. Run 12 KBS @ 32/24 21 Air Squats
Fri. 6/21/19
R.E.D. Friday 6/21/19 Hero Wod – Richard Muldowney For Time – 7 Rounds 10 Burpees 8 Pull Ups 6 Box Jumps @ 30/24 4 HSPU 2 Muscle Ups (Ring/Bar) This Firefighter Hero WOD is dedicated to Richard Muldowney, Jr., FDNY, Ladder 7, who was killed on September 11, 2001 in the World Trade Center attacks.
Thurs. 6/20/19
Thurs. 6/20/19 Wod – For Time Buy In – 5 Burpees 100 Dubs 150 WBS @ 20/14 100 Dubs *Every 2:00 Perform 5 Burpees
Wed. 6/19/19
Wed. 6/19/19 Bent Over Rows – 5×3 SS Overhead Press – 5×3 Wod – For Time 10-9-8-7-6-5-4-3-2-1 Hang Power Cleans @ 135/103 R-KBS @ 24/20 Tri. Run – (Odd Rounds 9,7,5,3,1)
