Sunday Make-up Day

If you missed a WOD this week, here’s your chance to shine. Here’s what you missed:

3 rounds FT:

Run 400 meters

30 squats

20 push presses


8-minute AMRAP

10 deadlifts

30-ft burpee broad jump


Hang squat snatch 1-1-1-1-1-1 reps

Experienced athletes should work up to a moderately heavy single before starting the working sets and increase the weight for each set. Newer athletes should start light, focus on mechanics, and slowly add weight potentially adding reps for more practice.

Empower Reset # 15

1-minute belly breathing hands and knees

30/30 sec head nods/rotations

3 minutes: frog rolls

3 minutes:

20 Original Strength speed skaters

10 judo push up rock

3 minutes:

20 gait bugs

10 windshield wipers

4 rounds of:

Hands and knees box crawl

Leopard box crawl

3 rounds of:

30-sec hanging hold

30-sec goblet squat hold

2 mins alt KB/TGU

400-meter double KB carry AFSAP

2 alt KB TGU for every break taken