communitycoalition.fitness/loyalty
“Recognize it doesn’t have to be perfect, it’s not supposed to be perfect.”
Primer:
4 Rounds:
5 Russian Baby Makers
10 Shoulder Taps (each side)
200M Run
30s Spidermans
WOD: Hook and Ladder
On The 0:00 – 1 Round
30 Lateral Burpees Over The Bar
30 Power Clean and Jerks @ 115/85
On The 5:00 – 2 Rounds
15 Lateral Burpees Over The Bar
15 Power Clean and Jerks @ 115/85
On The 10:00 – 3 Rounds
10 Lateral Burpees Over The Bar
10 Power Clean and Jerks @ 115/85
Dumbbell:
On The 0:00 – 1 Round
30 Lateral Burpees Over The Dumbbell
30 Double DB Power Clean and Jerks @ 115/85
On The 5:00 – 2 Rounds
15 Lateral Burpees Over The Dumbbell
15 Double DB Power Clean and Jerks @ 115/85
On The 10:00 – 3 Rounds
10 Lateral Burpees Over The Dumbbell
10 Double DB Power Clean and Jerks @ 115/85
Bodyweight:
On The 0:00 – 1 Round
30 Burpees
30 Thrusters
On The 5:00 – 2 Rounds
15 Burpees
15 Thrusters
On The 10:00 – 3 Rounds
10 Burpees
10 Thrusters
Bulletproof Shoulders:
On the 0:00 – 1 Round
60 Piked Toe Touches
30 Thrusters
On The 5:00 – 2 Rounds
30 Piked Toe Touches
15 Thrusters
On The 10:00 – 3 Rounds
20 Piked Toe Touches
10 Thrusters