WOD

Every 2 minutes x 12 Sets 1-4: 3 Clean and Jerks Sets 5-9: 2 Clean and Jerks Sets 10-12: 1 Clean and Jerks

5 Rounds For Time 12 Hang Clean Thrusters 95, 65 18 Box Jump Overs 24, 20

1) Deadlifts 2-2-2-2-2-2 2) 60 Barbell Roll Outs

AMRAP 20 12 Overhead Squats 30 Abmat Sit Ups 12 Push Press 30 Deadlifts 12 Lateral Bar Burpees Rx 115/80

Every 5th Minute for 5 sets complete for time: 30/21 Bike Or 500m/400m Row

1) EMOM 10 20 seconds max Pull Ups 2) EMOM 10 20 seconds max Strict Handstand Push Ups

AMRAP 14 2 Power Cleans 205, 143 2 Shoulder to Overhead 35 Double Unders

Snow Cancellations.  No class at 5:30am, 9 and noon. Class on as scheduled for 4:45 and 6pm 5 Rounds AMRAP 3 minutes.  Rest 3 minutes... Read More

7 Rounds for Time 14/10 Bike or 20/15 Row 20 DB Ground To Overhead 50, 35 14 Box Jumps 24 ,20

Up Ladder 14 Minutes 1 Hang Cleans 135, 95 2 Lateral Bar Burpees *increase hang cleans by 1 rep each round and burpees by 2... Read More