Porunga

Saturday Dec 29 2018


Please join us for our weekly FREE community class for the public at 8:15am every Saturday!
Bring your family, bring your friends, but don’t forget to bring your workout gear!
1.) Every 2:30 for 5 Rounds
2 Clean & Jerk (singles) @ 85%
2.) 10 Min AMRAP
20 Kettlebell Goblet Squat 70/53lbs
10 Ninja Roll Ups
20 Lateral Hops Over Kettlebell
*3.) Every 1:30 for 8 Rounds
1 Overhead Squat at 85%
*4.)  3 rounds
10 Parallel Bar Dips
Parallel Bar Walk (end to end)
*5.) Every minute until failure:
10 GHD Situps - Add 3 reps each minute
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FS 225x3 5 rnds. 4Rnds??!
56:15. W/ 20# vest
Hero WOD Chad. RIP
4 rounds + 14 Goblet Squats
3 rounds of 235# C&J / 2 rounds of 240# C&J / "Perfect Cell" from 12/28/18 complete in 20:03 / 10x10 second parallette L-sit hold.
Cj@100/3 rds 35# kb
5.35 mi run
49:55, 20# vest
Hero WOD “Chad”