Workout of the Day

Skill Work: MU progression work: accumulate 4x30s holds on rings (they can drop but do not ‘rest’ until they complete 30s)4×4 ring rows with 3s negative WOD: AMRAP 12 7 muscle ups 14 p. clean 135/95

Strength: Strict press 3×5 WOD: For Time: 500m row buy in 3 rounds 15 box jump overs 24″/20″ 15 Wall balls 20/14 500m row cash out

Come join us from 10-noon for open gym!

WOD: Teams of 2: 20 minute AMRAP 2 rounds 2 wall ball shots 2 air squats 2 synchro burpees 2 rounds 4 wb 4 air squat 4 synchro burpees 2 rds 6… 2 rds 8… ect

Strength: 4×3 Push Jerk WOD: EMOM 14 odd: 10 bar facing burpees even: 12 Deadlifts (225/155)

Strength: 4×3 Overhead squat tempo at 3121 WOD: For Time: 100m row 10 Squat Cleans 185/135 200m row 8 Squat cleans 300m row 6 squat cleans 400m row 4 squat cleans 500m row 2 squat cleans

WOD: 5 sets: 20/15 cal bike 500m row 400m run Rest 2 minutes

Skill: 4 sets per arm: 5 KB snatch 5 KB single are OHS 5 KB Deadlift 5 KB Clean WOD: AMRAP 15 20 WB 20/14 20 ring dips 20 box jump 24″/20″

Skill: Every 2 minutes for 12 minutes 10 burpees to 6″ target and 6 push jerk 155/105 WOD: AMRAP 7 40 air squats 30 sit ups 20 push ups 10 pull ups