WOD

1) Push Jerk 3-3-3-3 2) 3 Rounds for Time 400m Run 16 Hang Power Clean and Jerks 105/73 20 Box Jump Overs 24/20

Back Squat 10×6@65% 5-10 Strict Pull Ups after each squat set

20 Minutes. Increase by 2 reps each round. Run stays same distance. 2 DB GTO 50/35 2 Wall Balls 20/14 100m Run

Deadlift 3-3-3-2-2-2-1-1

***Class at 9am only*** Tommy Mac2 Rounds for Time12 Burpees12 Thrusters 115/7512 Burpees12 Power Snatch 115/7512 Burpees12 Push Jerks 115/7512 Burpees12 Hang Squat Cleans 115/7512... Read More

3 Rounds for Time 3 Rope Climbs 20 KBS 70/53 16 KB Front Squats 70/53 800m Run

3 Rounds for Time 20 Toes to Bar 15 Shoulder to Overhead 135/95 100 Double Unders

AMRAP 10 7 Power Snatches 95/65 12 Burpees THEN immediately into: 7 minutes to build to max power snatch

1) EMOM 12 Power Clean + 3 Push Jerks 2) Front Squat 4-4-4-4-4-4 **3 second pause at bottom for first 2 reps of each set

1) 1,000m Row for Time 2) 500m Row for Time 3) 250m Row for Time