WOD

Strength:
Shoulder Press
2-2-2-2-2

Metcon:
AMRAP8
Power Clean(135#/95#)
Hang Squat Clean
Front Squat
Ascending Ladder 1’s, 2’s, 3’s etc…

Finisher:
AMRAP3
Barbell Rollouts

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

Strength:
Deadlift 5-5-5

Metcon:
1000m Row
50 Front Rack Lunges (115#/75#)
30 T2B

After Party:
AMRAP3 – AbMat Situps

Strength:
Back Squat 3×5

Metcon:
300m Farmer Carry (53#/35#)
30 Thrusters (75#/55#)
30 Ring Dips
3 Rope Climbs (15′)
200m Farmer Carry
20 Thrusters
20 Ring Dips
2 Rope Climbs (15′)
100m Farmer Carry
10 Thrusters
10 Ring Dips
1 Rope Climb (15′)

“Yoursday”

Do some skill work, goat work, make up a missed wod, pick your coach’s brain, clean the bathroom, weed the picnic bench area, etc.

Opener:
EMOM10 – 2 Jerks

Headliner:
5 Rounds
5 Squat Cleans (155#/105#)
10 Bar Burpees

Opener:
1RM – Weighted Pullup

Headliner:
3 Rounds
400m Run
21 KB Swings (53#/35#)
12 HSPU

After Party:
Max Effort – Wall Sit

Strength:
Overhead Squats 3-3-3

Metcon:
AMRAP12
9 C2B Pullups
6 Hang Squat Snatches (95#/65#)
30 Double Unders

Finisher:
AMRAP2 – Hollow Body Rocks

Barbell Club 10am
Open Gym 11am-1pm

Team “Linda”
Teams of 3
Deadlift 10-1 (1.5BW)
Bench Press 10-1 (BW)
Power Clean 10-1 (3/4BW)