WOD

For Time:

• 30-Overhead Walking Lunges (155/105)
• 30-T2B
• 30-Front Rack Walking Lunges (155/105)

 
Congrats to Sandi Russo for kicking ass this year. Scores are not final until Wednesday at 5pm. Great job Sandi! You make Apollo proud. 

20 Minute AMRAP:

• 7-Power Cleans (135/95)
• 7-Burpees
• 200 Meter Run

 Sandi Russo killing it this weekend in the Masters Qualifier! We won’t know how she stacked up until tonight at 5. Sandi still has two more workouts to complete today. Good luck!!
 

For Time:

• 5-Clean and Jerks (heavy)
• 10-Cleans
• 20-Dead lifts
• 30-Burpee Over Barbell

 Masters Regionals start today! This weekend our very own Sandi Russo will be taking on the 4 regional events for her Masters Division. Support her this weekend in any way you can. If that means you will be cheering Sandi on or following  her journey online. Follow us on Facebook and Instagram to see how she’s doing. 

Here are the events: Masters Events

Good luck Sandi!!

5-5-5-5-5—Bench Press

*Max set of strict pull ups after each set. 

Reminder: There will be no 6:30 or 7:30 class tonight. Instead, we will be having another weightlifting class. Sign up sheet is on the whiteboard. 

For Time:

• 1 Mile Run
• 21-KBS (72/53)
• 21-Skull Squats (72/53)
• 800 Meter Run
• 15-KBS
• 15-Skull Squats
• 400 Meter Run
• 9-KBS
• 9-Skull Squats

5 Minute AMRAP:

• 15/10 Calorie Row
• 15-HRPU

5 Minute Rest

5 Minute AMRAP:

• 15-SDLHP (53/36)
• 15-Sit Ups

3 Rounds:

• 10-Front Squats (185/135)
• 20-C2B Pull Ups
• 50-Double Unders

For Time:

• 20-Burpees
• 20-Hang Squat Cleans (135/95)
• 20-Bar Muscle Ups
• 20-Hang Squat Cleans
• 20-Burpees