WODs for Jan 15th-20th 2018

Monday’s WOD at 6, 7, 9am and again at 4 and 6pm- come celebrate MLK Day at the Hut
Six rounds for time of:
20 DB alternating snatch (50/35#)
10 burpees, lateral jump over both flat DB
100m row sprint
Rest exactly 2 minutes
Post total time, load, and scaling

Monday 5pm Olympic Lifting Specialty Class

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
21-15-9 reps/round for time of:
Sumo deadlift high pull (50/35kg)
Box jumps (30/24″)
Post time and load/height

Tuesday 5pm Open Training Hour

Wednesday’s WOD at 7, 9am and again at 4 and 6pm

Snatch balance 3-3-3-3-3
Post heaviest 3 rep set

Wednesday’s 5pm CrossFit Games Open Prep Specialty Session

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
15-12-9 reps/round for time of:
Thrusters (60/45kg)
Muscle ups
Post load and scaling

Thursday 5pm Open Training Hour

Friday’s WOD at 7, 9am and again at 3 and 5pm
Three attempts of each of the following movements:
Max rep set L pull up
Max time hold in L (or h) sit (rings/parallettes)
Max rep tempo push up
Max time handstand hold
Post totals for each of the 4 movements

Friday 4pm Open Training Hour

Saturday 9:30am BIG WOD (Open to all.. but is going to also be a WLC pre-test WOD)

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