Dan Broughton

Strength: Stamina squatting EMOM 10 Min1: 1 front squat Min2: 3 back squats (weight is ~75% of 1RM front squat) WOD: AMRAP 13 20 wall ball (20/14) 20 Sumo-Deadlift-High-Pull (75/55) 20 box jump (24/20) 20 push press (75/55)

Skill: Spend 10 – 15 min on rope climb skill WOD: For Time: 5 Rope Climbs 800m run 4 Rope Climbs 600m run 3 Rope Climbs 400m run 2 Rope Climbs 200m run 1 Rope Climb 100m run

Strength: 4×6 Paused Push Jerk; pause at the bottom of dip and pause in receiving position (second dip) WOD: Every 3 min for 15 minutes 12 Toes-To-Bar 12 Box Jump 30″/24″ 12 DB front squat 50/35

Join us from 10-noon for Open Gym!

Teams of 3: 2 rounds (30 min cap) 200m (each) run 100 p. snatch (75/55) 200m run (each) 100 box jump overs 200m run (each) 100 thrusters (75/55)

Open Workout 19.4 For total time: 3 rounds of: 10 snatches 95/65 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees 12 Minute Time Cap

Skill: Strict pull ups 10-8-6-4-2 *weighted if possible WOD: Every 5 minutes for 15 minutes (3 rds) 9 pull ups 18 KB snatch 53/35 27/21 cal bike

Strength: Deadlifts 3×3 at 75% 3×3 at 80% 3×3 at 85% WOD: 7 min AMRAP 5 Power cleans (135/95) 10 burpees over barbell 15 double unders

Mobility: Spend 10 minutes of upper body mobility WOD: AMRAP 24 12 Sumo-Deadlift-High-Pull 115/75 16 push jerk 115/85 20 Wall Balls 20/14

Strength: 5×5 Box Squats   WOD: Every 2:45 for 16:30min 6 burpees over rower 250m row