Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
“Manuel” a version
Four rounds of:
2 minutes max rope climbs
2 minutes max squats
2 minutes max push ups
400m run for time and rest until the end of the 3rd minute
Post total reps of climbs/squats/push ups/and total mile run time

Monday 5pm Specialty Session- STRONG

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Five rounds for time of:
10 chest to bar pull ups
10 DB thrusters (45/30#)
10 box jumps (30/24″)
Post time and scaling to chalkboards/journals

Tuesday 5pm Open Training Hour

Wednesday’s WOD at 7 and 9am and again at 4 and 6pm
21-18-15-12 reps/round for time of:
Scott ups (15kg plate)
Shoulder press (40/25kg from ground)
Post time and load to chalkboard/journal

Wednesday 5pm Specialty Session- Gymnastics

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Hang power snatch for total volume lifted
3-3-3-3-3-3-3
Post heaviest load and number of sets at that load

Thursday 5pm Open Training Hour

Friday’s WOD at 7 and 9am and again at 3 and 5pm
One Mile Elizabeth
21 squat cleans (61/43kg)
21 ring dips
800m run
15 squat cleans
15 ring dips
800m run
9 squat cleans
9 ring dips
Post time and load to chalkboard/journal
Compare to: May 3 2016… this is really only for scaling and pacing purposes only, as the mile of running will alter this WOD immensely.

Saturday Sessions
7:30am Triathlon Training Team Practice
9:30am BIG WOD at the Hut