WOD

AMRAP 20 20 Pull Ups 20 KBS 53, 35 20 KB Shoulder to Overhead 53, 35 (10 each arm) 20 Box Jumps 24, 20 20... Read More

1)Hip Thrusters 8-8-8-8-8 2)Back Squats 4×8@65%

1)Power Clean 2-2-2-1-1 2)AMRAP 7 12 Alternating DB Ground to Overhead 50, 35 10 Lateral DB Burpees

3 Rounds For Time 20 Front Squats 105, 73 15 Toes to Bar 75 Double Unders

9/11 Tribute WOD For Time. With a Patner 2,001m Row then 4 Rounds 9 Rope Climbs 11 Bear Complexes 135, 95 then 2,977m Row

1)Snatch Deadlift 4-4-4-4 2)5 Sets: Power Snatch + Hang Snatch 3)Snatch 2-2-1

For Time (cap 10) 20-15-10-15-20 Pull Ups Power Cleans 95, 65 Back Squat 3×10 @ 62%

1)Strict Press 5-5-5-5 2)Deadlift 3-3-3-3

For Time 100 Wall Balls 20, 14 100 Burpees

Monday Schedule: 9am and Noon class only today