WOD

-100 Double Unders
-50 Sit-ups
-500m Row
-80 Double Unders
-40 Sit-ups
-300m Row
-60 Double Unders
-30 Sit-ups
-100m Row
-50 Double Unders
-25 Sit-ups
​-500m Row

20 min AMRAP:
-10 Pull-ups
-8 Hang Snatch (75,55))
-6 Burpee Box Jumps

Open Gym: 12-2

Come in and work on a skill or complete a missed WOD

Class Times: 8:30,9:30,10:30

​Come join us for an awesome WOD!!

WOD

3 Rounds:

-1 min DB Cleans (50,35)
-1 min shuttle sprints (20’)
-1 min RDLs w/ DB (50,35)
-1 min Burpees
-1 min Weighted Sit-ups (35,25)
​-1 min Rest

WOD

10 min AMRAP:
-10 SDHP (95,65)
-10 Box Hop Overs
-10 BB Front Rack Lunges

WOD

Push Press
3x8 (increasing)

then,

Every 3 min for 18 min:
-5 Clean and Jerks (155/105)
​-30 Double Unders

Happy Birthday Rachael!!!!!!

WOD

8X400m run
​-90 sec rest after each round

WOD

-100m Walking Lunges
-75 Push-ups
-75 Medball Cleans (20,14)
-75 Pull-ups
-100m Walking Lunges

Open Gym: 12-2

Come on down and work on a skill or complete a missed WOD!