WOD

Fundamentals: Power clean Strength- Power Clean Work to 3 rep max 3,3,3,3,3 TABATA Double Unders Kettle Bell Swings Burpee’s

Strength- Strict Press Work up to your 3 rep max for Strict Press 5,3,3,3,3 12 min AMRAP 10 Push Press 105/75 10 Ring Dips 200... Read More

Fundamentals- pull ups, deadlifts Pull to Push 5 rounds for Time 12 Pull ups 12 Dead lifts 135/115 12 Push Ups

Fundamentals work: air squat, front squat Front Squat  Build up to 2 rep max 2,2,2,2,2 -Metcon- 21, 15, 9 Front squat (115/85) Abmat Sit ups

Bio Community Fitness West- FREDERICKSBURG, Bio Community Fitness East- KING GEORGE – Kettlebell Class Warm Up Progressive Get Ups with light weight: 3 – Standing>Lunge... Read More