080704
WOD:
4 rounds for time:
- 21 Push press
- 15 DB swings
- 25 Squats
Men: 95# bb, 45# db
Wmn: 65# bb, 35# db
Let the Fire Works Begin!
Be safe, Give thanks and be Healthy.
080623
WOD:
DB Derby IV
5 Rounds for time:
- Distance:
db bear crawl* for 20m
- For 20 reps:
db thrusters
db clean and jerk
full situps
Post loads and time.
*bear crawl - Start on push up position above db’s. Take one db swing to forward position while maintaining balance and strict plank position above stationary db. Shift weight to forward db while dragging your body forward without the assistance of your legs. Knees must remain straight through out the exercise.
The 20m/60 ft. must be covered. Once you have completed the distance, carry db’s back to starting position and continue with exercises.
HAVE FUN!