WOD

Deadlift (5 Sets) (week 2 of 6) Then…. 5 Sets: 2:00 Work/ 1:00 Rest Within each 2:00 window complete: Box Jump Overs Wall Balls

Bench Press (5 x 5) (Week 1 of 3) Then… 3 Rounds For Time: Pull Ups Alt Dumbbell Hang Snatch Double unders or 60 Single Unders Alt Dumbbell Hang Snatch Pull Ups *Rest 1 Minute between each round, score total time

Back Squat Every 2:00 x 3 (week 3 of 4) 3 Back squats Then… Metcon: Cal Row Power Cleans Front Squats Shoulder to Overhead

3 Rounds: 400m Run 30 Back Squats 135/95 20 Toes-To-Bar Immediately into; 3 Rounds: 500m Row 30 Hang Power Cleans 115/75 20 Toes-To-Bar Immediately into; 3 Rounds: 25 Cal Bike 30 Sumo DLHP 20 Toes-To-Bar

Deadlift (week 1 of 6) Every 2:00 x 5 Sets Then…. 3 Sets Cal Row Alternating Dumbbell Snatch Sit Ups Alternating Dumbbell Snatch Cal Row

(Week 2 of 4, Snatch) Every 90 seconds x 7 Sets Power Snatch Hang Power Snatch Overhead Squat Then… In a 12 Min Window: Toe to bar Overhead Squat Single Dumbbell Box Step Over

All evening classes are cancelled this TODAY. 4:30-8:30pm We’ll resume our regular schedule the following day. Thank you for your understanding. Then… 30 Minute AMRAP 200m Run 30 Dumbbell Bench Press 40 Jumping Lunges 200m Run 20 Alternating Dumbbell Renegade Rows (10/arm) 40 Jump Squats 200m Run 30 Weighted situps 40 Walking Lunges 200m Run…

All classes are cancelled this Wednesday evening (4:30/5:30/6:30/7:30). We’ll resume our regular schedule the following day. Thank you for your understanding. —— Bench Press (Week 3 of 3) Rest :90 Between sets. Then… Hand-Release Push-Ups Wall Balls

3 Back Squat Every 2:00 x 4 (week 2 of 4) — Goal is to be about 80-85% of your 1rm, More important than the exact %, is increasing your weight each week. No fails or missed lifts! With 1 less set you should be able to build from last week. The next 2 weeks…

28min. EMOM: Min. 1) Back Squats @50% of 1RM Min. 2) Squat Cleans (build) Min. 3) 12 Min. 4) 12