Tuesday, June 23rd

Elm City Fitness Demo Team 2020

Back in the Saddle AGAIN!

Check out the updated section: Schedule and Concepts to see whats going on….

************************************************************************************

Buy-in: 1 minute max rep wall balls 20/14

++++++++++++++++++++++++++++++++++

Strength: Press 2x8 (can be push press, shoulder press or bench press)

3x10 Pendlay Rows

+++++++++++++++++

WOD: 9 minute AMRAP

5 Shoulder to Over-head 115/65#

10 Pullups

15 Box Jumps 20/24”

+++++++++++++++++++++++++++

Practice - Pullups or Ring Muscle Ups

———————————————————-

Endurance: Death by Burpees + 10 meter sprints x 3

*with 2 minute rest between each round