“Burn off your caloric shame”
Each Wod 6 min cap: 2 min rest between workouts Wod 1: (Grettle) (10r cap) 3 pc + jerk (135/95-95/65) 3 BOB (burpee over bar) Wod 2: 5 Back squat (155/105 wt^) 10 HSPU / 15 pushups Wod 3: 200m Ski erg 10 D-ball toss
“Weekend at Brandon’s”
Wod 1: 6 min am rap Muscle up x 3 (c2bx5) Row cals x 10 2 min rest Wod 2: 6 min amrap D-ball toss x 10 Ass bike x 10 cals 2 min rest Wod 3:6 min amrap dumbell thrusters x 10 (50/35) Ski erg x 10 cals
“Farewell Yohan!!!”
Wod 1: 7 min amrap 1 Legless rope climb 10 power snatch 95/65 15 dips 2 min rest Wod 2: 7 min amrap 2 rope climbs 10 power cleans 135/95 15 HSPU 2 min rest Wod 3: 7 min amrap 3 muscle ups 10 deadlifts 225/155 15’ HSW
