WOD

Skill:
KB Snatch

WOD:
AMRAP5
KB Snatch (AHAP)

AMRAP4
30 Double Unders
10 Wall Balls (20#/14#)

3 Rounds
50′ Sled Push (+90#/+50#)
7 Burpees

Strength:
Push Press 10RM

Metcon:
800m Run
30 Back Squats (135#/95#)
600m Run
20 Back Squats
400m Run
10 Back Squats
200m Run
10 Muscle Ups

Opener:
4 Rounds
150m Row (rest 1 minute between rounds)

Headliner:
4RFT
15 KB Swings (53#/35#)
10 C2B Pullups
5 Strict HSPU

After Party:
AMRAP2 – Ring Dips

Strength:
Front Squat 10RM

Metcon:
“The Chief”
Complete 5 rounds of the following:

AMRAP3
3 Power Cleans (135#/95#)
6 Push-Ups
9 Air Squats
1:00 Rest

Finisher:
AMRAP2 – T2B

Great Job Ivy and Ash in the SteelFit Championship, you guys rock!

Open Gym 11-1

Nutrition Challengers: Benchmarks, Pics, and Measurements must be in today.

Good luck to Ivy and Ashleigh in the SteelFit Championship today!

Strength:
Deadlift 3-3-3

Metcon:
50 Air Squats
then:
21-15-9-6-3
Shoulder to Overhead (95#/65#)
Toes To Bar
then:
50 Air Squats

*3 Burpees EMOM

Opener:
OT2Mx5
2 Hang Squat Snatch

Headliner:
10-8-6-4-2
Strict HSPU
2-4-6-8-10
Front Squats (135#/95#)

Open Gym. Please still sign in for class.

Use today to make up any benchmarks, missed wods, skill/goat work.

Our first nutrition challenge is coming to an end. Everyone has done awesome. We will be hitting the benchmark wods this week. Thursday will be open gym and this time can be used to make up your benchmarks, work on skills/weaknesses, etc. Benchmarks, measurements, and pictures must be in by Sunday.

Party at the box, 6/28! We will announce the winners, play games, eat, drink, etc.

Opener:
AMRAP2 – Back Squats (BW)

Headliner:
“Helen”
3RFT
400m Run
21 KB Swings (53#/35#)
12 Pullups

After Party:
AMRAP2 – Double Unders

Opener:
Run 800m

Headliner:
“Fight Gone Bad”
3 Rounds (1 minute each station)
Wallball 20#/14#
SDLHP 75#/55#
Box Jumps 20″
Push Press 75#/55#
Row (cal)
Rest

Closer:
2 minute Hollow-body Hold