Warm Up and Mobility
No Regular Classes today. Event Begins at 9 am. All are welcome, no experience necessary!
WOD 22
The Workout
Partner Workout, Once Works and One rests
22 Reps (each) of each of the following movements
Calorie Row
Chest to Bar Pull Ups
Back Squats 135/95 (From the floor)
Hand Release Push Ups
Front Squat (weight stays the same throughout)
Pull Ups
Lunges (alt)
Power Cleans
Box Jumps 24/20
Shoulder to Overhead
Deadlift
Wall Balls 20/14 to a 10’/9′ target
Push Ups
Sit Ups
Double Unders
Kettle Bell Sumo Deadlift High Pull 53/35
Flutter Kicks
Kettle Bell Hops
Kettle Bell Swings
Toes to Bar
Side Straddle Hops (Jumping Jacks)
Burpees
at the 22 Minute mark everyone will pause for a 2 minute ‘moment’ of silence regardless of when you started.
Version 2
22 Reps of each of the following movements
Burpees
Ring to Chest
Back Squat w/PVC pipe
Push Ups
Lunges
Sit Ups
Front Squat w PVC pipe
Ring Row
Flutter Kicks
Box Jumps/Step Ups
Jumping Jacks , you will perform this twice for a total of 44 reps and move back down the ladder
You will end on burpees