Weightlifting:
4 Rounds (not for time)
15 Unbroken Dumbbell Push Press
12 Unbroken Dumbbell Reverse Lunges
9 Unbroken Dumbbell Deadlifts
15 Unbroken Dumbbell Push Press
12 Unbroken Dumbbell Reverse Lunges
9 Unbroken Dumbbell Deadlifts
Each round must be completed unbroken, one movement into the next.
Lunges are 6/6 with weights at side.
Touch both weights to floor for deadlifts.
Lunges are 6/6 with weights at side.
Touch both weights to floor for deadlifts.
Metcon:
4 Rounds
In 4 Minutes:
25/20 Cal Row
50 AbMat Situps
Max Burpees
25/20 Cal Row
50 AbMat Situps
Max Burpees
Rest 1 minute between rounds.
Score = total Burpees
Score = total Burpees
Attention: All Sunday classes + open gym will be cancelled. Please join us for Full Dimension’s 9/11 Hero WOD.
865 NJ 33 Business
Freehold, NJ
9am Check-In, 10am WOD. Food, Drinks, and Football to follow.
Today’s WOD:
5 Rounds
20 Deadlifts (255#/175#)
then 4 round relay of:
10 Wall Balls (20#/14#)
1 Rope Climb (15′)
CRX – 2 Rounds of each 4 Round Relay:
Wall Balls (30#/20#)
Legless Rope Climb
Wall Balls (30#/20#)
Legless Rope Climb
