WOD

8am: Open Gym/WOD Make-up

9am: Buddy WOD
Teams of 2
One person rows for calories
One person does SDHPs for reps 70/53
Switch every minute for 4 mins.
rest 1 min.
One person rows for calories
One person does Slam Balls for reps 20/16
Switch every minute for 4 mins.
rest 1 min.
One person rows for calories
One person does KB Push Presses for reps 70/53
Switch every minute for 4 mins.

Total reps (calories are reps too)

Stretch/Foam Roll

New OHS PR for Dave K. 190 lbs. Also congrats to Amy G. 100 lbs (PR)

Strength: 7×3 Box Squats

WOD: Nate   (Also known as: HOLY EARMUFFS!)
AMRAP 20 mins.
2 Muscle Ups
4 HSPU
8 KB Swings 70/53

Stretch/Foam Roll

Strength: 1RM OHS

WOD: 1 min. each exercise
1 min. rest between rounds
3 Rounds
Box Jumps
Pullups
Supermans
Burpees
Row

Total Reps

Stretch/Foam Roll