WOD

3 Sets
2 / TGU
12 Ring Rows
20 Pillar to Press UP

4 Rounds
500m Row
20 Slam Balls
Rest

Partner WOD
AMRAP in 20
9 Pull Ups
9 Burpees
12 American KB Swings
12 DB H. P. Clean
24 DUs

1 Snatch Pull + 2 Snatch off Blocks

Snatch Segment Deadlift

3 Rounds 
Wall Sit 
Walking Lunge 
Wall Sit 
Jump Squat 

3 Rounds, not for time:
3 Wall Walks
6 SL Squats

4 Rounds, on the 2 minutes
1) 20 Box Jumps
2) Laps Mixed Rack Carry
3) 20 Push Ups

3 Push Press + 1 Jerk
6 Sets

AMRAP in 4
6 Pull Ups
8 Push Press

AMRAP in 4
6 Front Squat
8 RKB Swings

Clean Pull + Clean off Blocks
5 x

Clean Segment Deadlift
5 x 3

2 Push Press + 1 Push Jerk

Team WOD
AMRAP in 7
8 DB Power Snatch
Suicide Run

rest

AMRAP in 7
8 DB Reverse Lunge
20 DU’s

Reminder we are closed on Remembrance Day.

5 Rounds, 1 min at each station:
Power Clean
Burpee Box Jump Over
Med Ball Figure 8 Run
Rest

20.5

For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots, 20-lb. ball to 10 ft.

Time cap: 20 min.

6 Rounds, 2:00
10 KB Goblet Squat
15 RKB Swing
Max Cal Row
Rest

Tuesday & Thursday 1PM – sign in for class before 10AM.