Monday, 6-12-17

For Time- (Just like 12 days…) 1- Deadlift @ 75% or 1 RM 2- Burpee Box Jump Overs 24″/20″ 3- DB Thruster 45/25 4- KB Snatch 53/35 5- Slam Balls 30/20 6- HR Push Ups 7- Strict Pull Ups 8- Dips 90 D/U’s 1000m ROW

Strength: Pause Back Squats 4 X 5 reps @ 60% using a 4 second pause at the bottom 10 Rounds for time of: 30 Double-unders 10 Alt. Pistols 10 Alt. DB/KB Snatches

Strength/Skill: Power Clean – 70%x1x3 Hang Clean – 75%x2x2 Clean – 80%x2x2, 85%x2x2 Complete as many rounds as possible in 10 mins of: 8 Toes-to-bars 8 Dumbbell thrusters 45/35 12 Box Jumps 24/20

Teams of 2- For Time 1 person works at a time. 50 Push Press 200 M Farmer’s carry 100 Wallball sit ups 150 M Farmer’s carry 150 Air squats 100 M Farmer’s carry 200 Double unders 50 M Farmers carry The Catch: EMOM= 2 burpees each

Friday the 22nd, join us as we celebrate Britt and Jon’s upcoming wedding @ Brewology!!! Next Sunday the 24th…Sunday Funday @ 9:30. No 9am class. You will have to sign up at the front desk in advance. It will be a 3 person WOD. So teams of 3! Strength: 5×5 Strict Pull Up 5×5 Weighted…

W.O.D. – The Bear Complex ( This WOD would even give a Bear a complex!!!) 5 R.F.T. Power Clean to a … Front Squat to a … Push Press to a … Back Squat to a … Push Press A sequence of seven of these equals one round.