Saturday, 1-19-19

800m Run 40 Burpees to Target 60/45 Cal Row 30 Bar facing Burpees 40/30 AAB 20 Burpee Box Jumps

Lets get Dirty!! Filthy 50: 50 Box jump(24/20) 50 Jumping pull-ups 50 Kettlebell swings (55/35) 50 Walking Lunge 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, (20/14) 50 Burpees 50 Double unders

July 4th: 9AM class only…partner WOD Power Clean and Jerk 60%x3+1, 65%x3+1, 70%x2+1, 75%x2+1 x4sets (60%x3+1 = 3 cleans 1 jerk) 21-15-9 Power Snatch 75/45 DB Thruster 40/20 Ring Push Up

Tabata Push Ups Strength/Skill – Pistol Progressions 3 min AMRAP 5 hang power cleans (115/75#) 7 push press (115/75#) 9 box jumps (24/20″) 1:00 rest, x4 rounds

Strength/Skill – Push Press Row 1000 Meters 100 Kettlebell Swings – 35/55 30 Push-Press – 88/115 800 Meter Run Congratulations to all who competed in the open. We hope you had fun and next year comes really fast. We all know we hit some weaknesses in our weekly WODS. Try to improve upon them for…

JC’s tonight! 3 Rds for Reps: 2 Min Max Effort 2-DB Box Step Ups 45/30 rest 1 min 2 Min Max Effort Ring Dips rest 1 min 2 Min Max Effort HR Push Ups rest 1 min 2 Min Max Effort V-Up rest 1 min 2 Min Max Effort Med Ball Cleans 20/14 rest 2…