Once upon a time


Once upon a time

KNH Powerhouse – HIIT


Make even teams

Team blue Falcon 5000 meters ski erg

Team Car Ram Rod 150 cal bike

Team 3 if needed 5000 meter row


Make a circle and group stretch request

Push-ups (5 sets till fail )

Max push ups then max banded triceps extensions

Metcon (AMRAP – Reps)

Three Little Pigs

3 mins on 2 minutes off X 3

three separate WODs you only do each once

A: 2 rounds of 10 power cleans at 165/105 and 10 bar hop burpee.

B: 60 wall balls

C: 50/40 Calories on the rower.

Score is total reps