Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
Rowing Cindy
As many rounds as possible in 20 minutes of:
5 pull ups
10 push ups
15 squats
200m row
Post number of rounds and remaining reps
Compare to Dec 21 2017, Nov 3 2016
Check your Cindy PR on the whiteboard to determine your 5-10-15 pacing goal

Monday 5pm Specialty Class- Mobility

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
With 60/45kg barbell, complete for time:
Thrusters, 15 reps
Sumo deadlift high pulls, 21 reps
Thrusters, 12 reps
Sumo deadlift high pulls, 15 reps
Thrusters, 9 reps
Sumo deadlift high pulls, 9 reps
Post time and scaling

Tuesday 5pm Open Training Hour

Wednesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Snatch
3-3-3-3-3
Post number of sets at heaviest load
Compare to recent 1RM- Nov 30 2017, May 9 2017… check your PR on the whiteboard

Wednesday 5pm Specialty Class- Underground Strength

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Chipper for time of:
80 DB snatch (50/35#)
60 calorie row
40 DB facing burpees
20 muscle ups
Post time and scaling

Thursday 5pm Open Training Hour

Friday’s WOD at 7 and 9am and again at 3 and 5pm
As many rounds as possible in 20 minutes of:
400m run
21KB swings (24/16kg USA)
12 pull ups
Post number of round and remaining reps
Check PR whiteboard for your current Helen PR to establish a pace
Two recent Helens were on May 2 2017 and Aug 22 2016

Friday 4pm Open Training Hour

Saturday 9:30am BIG WOD