WOD

Reminder that today is the annual CFM cookout!!  come any time after 12:30 at our house. 312 Beacon Street in lowell.  Regular class at 8:30... Read More

1) Build to 2 rep max clean and jerk 2) Back Squat   3×6 @70%

Bench Press 4×2@85% Front Squat 3×5@ 75% 40 Strict Pull Ups.

5 Rounds for time 400m Run 10 Ground to Overhead 135, 95 10 Bar Facing Burpees

Alternate sets Deadlift 3×4 @ 80% <no mix grip> kb/db Split Squat  3×15 each leg For time 50-40-30-20 Air Squat 30-20-10-5 Toes to Bar

Build to max for the day snatch + hang snatch + TnG snatch Back Squat 3×4@85%

AMRAP 10, rest 5 AMRAP 10 400m Run 20 Wall Balls 20, 14 10 Burpees

1 mile run for time rest 10 minutes 1 mile run for time *score each run

1) behind neck snatch grip push press 6-6-6 2) build to max Snatch + 2 OHS 3) build to max 3 rep hang clean

4 Rounds for Time 400m Run 12 Handstand Push Ups 12 Chest to Bar Pull Ups