WOD

Strength:
20RM Back Squat

Metcon:
1 Mile Run
then:
21-15-9
Deadlifts (225#/155#)
Box Jumps (24″/20″)

Barbell Club 10am.
Open Gym 11-1.

Partner WOD

6 Power Cleans (155#/105#)
3 Muscle Ups
9 S2OH
11 Box Jumps (24″/20″)

Partner 1 completes 2 rounds while partner 2 rests. Then partner 2 completes 2 rounds while partner 1 rests.
Repeat 3 times for a total of 6 rounds each.

Opener:
Bench Press 10×3
then:
10 Down to 1
DB Press (AHAP)
1 Up to 10
Strict Pullups

Closer:
3 Rounds
20 Hollow Body Rocks
20 Weighted Situps

“Yoursday”

Opener:
OHS 2-2-2-2-2

Headliner:
400m Run
10 Power Snatches (135#/95#)
20 1 Leg Bar Hops (each leg)
10 Power Snatches
400m Run

After Party:
100 Situps

Opener:
3 Rounds (not for time)
:20 HS Hold right into 10 Shoulder Touches
Max Effort L-Hang

Metcon:
“Mary”
AMRAP20
5 HSPU
10 Pistols
15 Pullups

Strength:
Deadlifts 3-3-3-3-3

Metcon:
4 Rounds
In 4 minutes:
250m Row
12 Burpee Box Jump Overs (24″/20″)
8 T2B

Barbell 10-11am
Open Gym 11am-1pm

Toys4Tots Charity WOD

“UNBROKEN”

AMRAP15
Wallballs 

KB Swings

Double Unders 

5/5/5, 10/10/10
, 20/20/20 , 30/30/30 etc.

If a movement is broken up the athlete must complete 5 burpees, then pickup where they left off.

Standards:

Mens RX:

Wallballs – 20lbs

KB: 53lbs

Double Unders

Mens Scaled:

Wallballs: Anything below 20lb

KB: Anything below 53

Double Unders: double the single unders

Womens RX:

Wallballs – 14lbs

KB: 35lbs

Double Unders

Womens Scaled:

Wallballs: Anything below 14lbs

KB: Anything below 35lbs

Double Unders: double the single unders