WOD

Amrap 15 400m run 10 GTO 135, 95

10 Rounds for Time 7 Strict Pull Ups 10 Push Ups 

2 Rounds For Time 30 Knees to Elbow 400m run 30 Kettlebell Swings 53/35 20 Chest To Bar Pull Ups

1)E90x10 Power snatch + OHS + 2 hang snatch  2)Overhead squat 5-5-5-5

1)Push jerk 3-3-2-2 2)Amrap 9 7 Hang power clean and STO 95/65 20 Double unders 

Emom 30 Min 1: 10-15 wall balls 20/14 Min 2: 6 deadlifts 225/155 Min 3: 2-3 wall walks 

“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