668 E 9 Mile, Ferndale MI, 48220
2 Rounds50 Sit Ups25 Push Ups50 Russian KB Swings25 Push Ups50 V- Ups25 Push Ups50 Deadlifts 135/9525 Push Ups
Partner WOD5 Rounds30 Bar over Burpees40 Toes To Bar50 Thrusters 45/35400m Suitcase Run 53/35(one person working at a time, can switch anytime)
*solo is half of everything except rounds and weight
This is meant to be a grind. Finish and you’ll be a better human.
7 Rounds (each for time)7 Ring Dips14 Single Arm DB Hang Squat Cleans 50/357 Shuttle Runs-rest-
15 Overhead Squats 95/65
***SAVE THE DATE*** KIDS CAMP IS BACK July 22-26. Registration and details coming soon.
“Uppers”5 Sets for weight and quality (one movement immediately followed by the next)5 Push Presses (for weight)15 Ring Rows20 Banded Tricep ExtensionsMax Rep Strict Pull Ups
13:00 AMRAP25 Strict Shoulder Presses 45/3550 Back Squats 45/3525 Toe 2 Bars
Every Min on the Min for 5:005 Hang Muscle SnatchesEvery Min on the Min for 5:003 Hang Power SnatchesEvery Min on the Min for 5:003 Power Snatches
8:00 Find 1 Rep Max Power Snatch