ASA WILL COACH A 4th OF JULY WOD AT 7AM if we have 10 PEOPLE SIGNED UP BY NOON!
Wednesday Schedule: WOD TIMES – 6am/8am/9am/530pm BOOTCAMP – 7am OPEN GYM TIMES – 9am/530pm
STRENGTH
Build to Heavy Power Clean 12 minutes
WOD
15:00 AMRAP
Buy in: 45/35 Calorie Air Bike/Row or 800m Run
3 Rounds
30 GHDs (V-Ups) or Situps
30 Double Dumbbell or KB Box Step Ups choose weight
-in the remainder of time-
Max Calorie Row/Air Bike/Run
STRENGTH
Build to Heavy Power Clean 12 minutes
WOD
15:00 AMRAP
Buy in: 45/35 Calorie Air Bike/Row or 800m Run
3 Rounds
30 GHDs (V-Ups) or Situps
30 Double Dumbbell or KB Box Step Ups choose weight
-in the remainder of time-
Max Calorie Row/Air Bike/Run
STRENGTH
Build to Heavy Power Clean 12 minutes
WOD
15:00 AMRAP
Buy in: 45/35 Calorie Air Bike/Row or 800m Run
3 Rounds
30 GHDs (V-Ups) or Situps
30 Double Dumbbell or KB Box Step Ups choose weight
-in the remainder of time-
Max Calorie Row/Air Bike/Run