Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
Shoulder press
3-3-3-3-3-3-3
Post heaviest 3 rep load to chalkboard/journals and PR board/whiteboard
Compare to Nov 9 2015, May 15 2015, Nov 17 2014 (3 rep max days) or current whiteboard number
-then-
Finisher-unknown

Monday 5pm Olympic lifting specialty session- clean and jerk

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
As many rounds as possible in 20 minutes of:
25/20 calorie row
15 chest to bar pull ups
5 hang squat cleans (60/45kg)
Post number of rounds and remaining reps, load and any modifications to chalkboard/journals

Tuesday 5pm Open training hour

Wednesday’s WOD at 7 and 9am and again at 4 and 6pm
Regionals WOD 2011
21-15-9 reps/round for time of:
145/95kg deadlifts
30/24″ box jumps
Post time, load, and height to chalkboard/journals
Compare to Sept 7 2011

Wednesday 5pm Olympic lifting specialty session- snatch and overhead squat

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Four, four minute rounds of:
400/350m run
20/15 wall ball shots 20/14″
max rep push ups
Rest exactly 3 minutes
Post total number of push ups and scaling to chalkboard/journals

Thursday 5pm Open training hour

Friday’s WOD at 7 and 9am and again at 3 and 5pm
Push jerk, 1 rep
Spend 15 minutes working up to a heavy single rep
Post 1RM load to chalkboard/journals/whiteboard.
-then-
For time, in any order complete this chipper:
Row 500m
Bike 0.6 mile
Run 400m
Double unders 200 reps
Post time and modification to chalkboard/journals

Saturday 9:30am Big Group/Team WOD