Sol

Monday – 200210

SWOD Every 2 minutes for 10 minutes (5 sets), complete: Power Clean x 2 reps (drop and repeat with minimal rest between reps) – go heavy and increase load as possible – WOD “Point Break” 9-7-5-15-12-9 for time of (13 min cap): Front Squat (155/105) Bar-facing Burpees ………. BURN Teams of 2, alternate complete rounds …

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Saturday – 200208

WOD 5 rounds for time of (40 min cap): 100 Double Unders 30 Box Jumps (24″/20″) 30 Wall Ball Shots (20/14) ………. BURN Every 5 minutes for 25 minutes (5 rounds), complete: 10 Sand Bag toss 20 Sand Bag Lunge 40 Alternating Sledge Hammer Hits 10 Cal Row

Friday – 200207

Happy Friday! Our final post in our S.T.A.C.K. Series is on our final Core Value, Knowledge Seeking. Here at WMCF, we want to always be striving to learn more and expand our knowledge about fitness, health, and nutrition. We want to be able to inform and advice our athletes on proven practices while maintaining a …

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