WOD

Hells Bells Kettlebells w/ Suzanne

4 Rounds
:30 Snatch Right Arm
:30 REST
:30 Snatch Left Arm
:30 REST

Rest

:30 Double KB Clean & Jerk
:30 REST

Rest

4 Rounds
:30 Goblet Squat
:30 REST
:30 Push UPs
:30 REST

Holiday Monday Murph!  Sign up online!

Front Squat Box Squat
12 x 2

Partner WOD!
2 rounds
15 tire flips
60 Hollow rocks
75 Double KB Fr. Rack Lunge
* Courtesy of Hybrid Athletics

AMRAP in 6 min
5 Pull Ups
10 Box Jumps
Fire Hydrant Run

rest

AMRAP in 6 min
15 Cal Bike
20 American KB Swings

rest

AMRAP in 6 min
250m Row
10 Push Ups
30 DUs

Press
3 x 5

“Just 9 Minutes”
Three sets for max rounds of:
Hang Power Clean
Front Squat
Push Press
Rest
*Workout courtesy of CrossFit Invictus

Deficit Sumo Deadlifts

For Time:
10 – 1 Wall Balls
1 – 10 Ring Rows

4Rounds
10 Alt DB Snatch
15 Box Jumps
400m Run
Rest

Bench Press
6 x 5

Dips
3 x 5 reps

3 Rounds
400m Run
21 KB Swing
7 Pull Ups

Summer Fun, Summer Not Coaches WOD w/ Ryan

EMOM
ODD: 10000/7500 LBS G2OH
EVEN:Alt. Rope Climb
Pistols
HSPU
MOF BURPEES
MU’S

Fr. Squat Box Squat
12 x 2

Sumo Deadlift
8 x 1

DL Isometrics
3 x

3 Rounds
Length Reverse Lunge Row
20 GHD Hip Ext.

6:15 PM Good luck and farewell WOD for Coach Deni!
“Last Bus!”
10 – 1 Sandbag Clean
1 – 10 Sandbag TGU

7:15 PM Open and Pot Luck BBQ

3x Handstand Holds

For Time:
10 Power Clean
100 DU
8 Power Clean
80 DU
6 Power Clean
60 DU
4 Power Clean
40 DU
2 Power Clean
20 DU