WOD

1.EMOM 12 Hang Power Snatch + OHS +Hang Snatch 2.Build to heavy hang snatch 

4x800m Run Rest 3 minutes between sets

1) Strict Press 8-8-8-8-8 2) AMRAP 6, Rest 3 min, AMRAP 6 10 Kettlebell Swings 53, 35 10 Air Squats 7 Burpees to Plate

1) Supine Grip Bent Rows 10-10-10-10-10 2) Romanian Deadlift 12-12-10-10-10-6-6

AMRAP 20 10 (5 each arm) Single Arm Devil’s Press 50, 35 20 Lateral Bar Hops 10 Back Squats 135, 95 *from the floor and... Read More

10 working Sets:  work range should be 60-75% of 1rm clean/jerk 2 Power Cleans + Push Jerk + Split Jerk

1 Mile Run for Time Rest 10 minutes 1 Mile Run for Time

AMRAP 18 30 Double Unders 30 Weighted Box Step Ups 50, 3530 Sit Ups

‘Freddy Krueger’ 21-15-9 Kettlebell Swings 70, 53 Burpees *wod courtesy of CFNE

We welcome you back officially to the re opening of indoor classes today! Make sure that you register for class through your wodify account. Any... Read More