WOD

Testing Next Week

Deadlift
1 @ 80% of previous 1RM

GHD Hip Extension
3 x 10

3 Rounds
Lap Bear Crawl Sled Drag
Side Plank Core Rotation

Teams of Two: 

100 Pull Ups 

400m Farmers Carry

60 Overhead Walking Lunge

200m Farmers Carry

60 DBall to Shoulder 

400m Farmers Carry 

100 Burpee Box Jump Overs

Today’s class times are 8/9:30am and 5:15/6:15

Pause Bench Press 
9 x 3

Close Grip Challenge 
1 x Max Reps 

3 Rounds, AMRAP in 2:00:
30 AKB Swings
Push Ups
Rest

Monday Hours (no Kids or Teens class)
8 / 9:30am & 5:15 / 6:15pm

10 Rounds , 1:00 on /  2:00 off

Close stance b sq
8×2

800m run OR 1000m Row
AMRAP In = run or row time.
8 Alt DB Power Snatch
8 Pull Ups

Press
HS for the day.
Then,
Press + Push Press + Push Jerk
Max Reps

Teams of 2 or Solo (W=Rest)
8 Rounds
9 KB Deadlift
6 KB Swings

Attempt #2! Parking lot was not cleaned or painted today so…..
Weather permitting the parking lot is supposed to be cleaned and lines painted today. Please park on the street.

Front Squat Box Squat

Challenge
2 x 2:00 max reps

5 Rounds
45 DU’s
Length SA Farmers Carry

Please park on the street today. Weather permitting the parking lot is supposed to be cleaned and lines painted today. 

3 sets
12 Ring Dips
:40 Hollow Rock
:60 Handstand Walk

Partner WOD! AMRAP in 15
20 Air Squats
10 Box Jumps
5 HSPU
10 T2B
20 American KB Swings

EMOM Power Clean

3 Rounds
20 Cal Row
20 DUs
20 Push Press