WOD

“Jack”  Amrap 20 10 push press 115/85 10 kbs 53/35 10 box jumps 24/20

*regular class schedule For 15 minutes Increasing Ladder by 1 rep.  1 Power clean 95/65 1 Burpee 1 V sit up

Happy 4th of July! No Classes today

**Closed July 4th. Regular schedule rest of the week. 1)EMOM 10 2 Hang Power Clean & Jerks 2)Build to heavy Hang Power Clean & Jerk

**Closed July 4th. Regular schedule rest of the week. 3 Rounds For Time 800m Run 25 Thrusters 95/65

Amrap 15 16 kettlebell swings 53/35 14 Walking lunges 10 toes to bar 

For Time 40-30-20-10 Deadlifts 135/95 Wall Balls 20/14 Push Ups

1) EMOM 10 Power Snatch + Overhead Squat + Hang Snatch 2) Hang Snatch 2-2-2-2

2x800m Run. Rest 3 minutes  3x400m Run. Rest 2 minutes  4x200m Run. Rest 1 minute 

For Time  100 Air Squats 100 Sit Ups 50 Pull Ups  50 Push Press 95/65 50 Burpees  50 Toes to Bar *you can pick ONE... Read More