Strength 

Every minute on the minute for 7 minutes

2 Front Squats @ 80% 1 RM

Conditioning

3 Rounds
1 Min ME Wallballs (20/14 lbs)
1 Min ME Box Jumps (20″)
1 Min ME Situps (abmat)

1 Min rest between rounds

post reps and total reps

 

Games Workout 12 . 4

Wednesday 10:00am & 6:30pm. Saturday @ 11am. (competitors only) normal schedule for the main wod

MEN – includes Masters Men up to 54 years old

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20lbs to 10′ target)
90 Double-unders
30 Muscle-ups

 

WOMEN – includes Masters Women up to 54 years old

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14lbs to 9′ target)
90 Double-unders
30 Muscle-ups