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Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
3 rounds for max repetitions:
One minute of 60/45kg back squats
Rest one minute
One minute of chest-to-bar pull-ups
Rest one minute
One minute of 60/45kg power cleans
Rest one minute
Post load/scaling and total reps for each movement

Monday 5pm Specialty Session- Mobility class

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Two Rounds of Five Tabata Sets* of:
Bike for cals
Box jumps (20/16″)
Decline push ups (feet on high Rogue block)
KB swings (24/20kg USA)
Row for cals
One minute rest before second round
Post high and low rep for each movement
*10 Tabata sets of each movement total for the WOD

Tuesday 5pm Open Training Hour

Wednesday’s WOD at 6, 7, and 9am and again at 4 and 6pm
For time:
20/14# medicine-ball cleans, 50 reps
70/55kg push jerks, 25 reps
20/14# medicine-ball cleans, 50 reps

Wednesday 5pm Specialty Session- Underground Strength

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
5 rounds for time of:
Run 400 meters
85/60kg deadlifts, 15 reps

Thursday Open Training Hour

Friday’s WOD at 7 and 9am and again at 3 and 5pm
Annie- with a strict 10 minute cut-off
50-40-30-20-10 rep rounds of:
Double Unders
Butterfly sit ups
Compare Annie to Nov 16 and July 20 2017, July 20, May 24 2016, Dec 30 2015, Jan 8 2015, Jan 6 2014, June 11 2013, June 10 2011.
-then-
Amanda
9-7-5 reps for time of:
Muscle-ups
61/43kg squat snatches
Post time and scaling
Compare to Jan 8 2015, Jun 11 2013, Feb 10 2011

Friday 4pm Open Training Hour

Saturday 9:30am BIG WOD