WOD

Strength:
Back Squats (70%)
5×5

Metcon:
“Karen”
150 Wall Balls (20#/14#)

Finisher:
100 Pushups

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

Opener:
3 Rounds (not for time)
20 Double Unders
:20 HS Hold
10 Superman Rocks
10 Hollow Body Rocks

Metcon:
1000m Row
then
7 Rounds
7 Box Jumps (30″/24″)
7 T2B
7 KB Swings (70#/53#)
then
100 Double Unders

Part A:
5 Rounds
1 Power Clean (Build to 90% of 1RM)
10 Bar Burpees
-rest :90

Part B:
10-9-8-7-6-5-4-3-2-1
Front Squat (AHAP)
Even Rounds – 100′ Sled Push
Odd Rounds – 50′ Yoke Carry

Opener:
AMRAP10
Stict HSPU

Headliner:
21-18-15-12-9-6-3
S2OH (95#/65#)
Pullups

Strength:
Turkish Getups 2-2-2-2-2

Metcon:
EMOM18
1st – 30 Double Unders
2nd – 10 SDHP (115#/75#)
3rd – Max Reps AbMat Situps

Opener:
AMRAP10
Strict Pullups

Headliner:
2 Rounds
30 Cal Row
20 Burpees
15 KB Swings (70#/53#)
100m Sprint
-rest 2 minutes

After Party:
200m Farmer Carry (AHAP)

Strength:
Back Squat 7×1 (90%)

Metcon:
AMRAP10
3 Hang Squat Clean (155#/105#)
7 Box Jumps (30″/24″)

Finisher:
MD1 – Airdyne

Barbell Club 10am
Open Gym 11am-1pm

Reminder:
Tomorrow starts our new early morning schedule. 5:15am and 6:15am Monday, Wednesday, and Friday. 6:15am class is an express class and will end promptly at 7am.

Teams of 2

Opener:
3 Rounds
300m Row
-rest while partner works

Headliner:
AMRAP12 – Teams of 2
8 Burpees
4 Thrusters (135#/95#)
2 Rope Climbs (15′)