September 19th

Today’s Sunday funday workout was intense. We had a great turnout and everyone was ready to get after it! A long run into a light fast AMRAP had everyone pushing hard and fast for 20 minutes. There were quite a few sweat angels at the end of this one!

Skill
3 rounds
3 Weighted pull-ups
5 strict
7 kipping
– 30 Ab mat sit-ups active rest in between sets
– The workout is done properly when sets are unbroken

WOD
20 min
Run 1.5 miles
AMRAP
10 Swings 53/35
10 Hand release push-ups
* Score rounds of swings and push-ups