Monday’s WOD 6, 7, 9am and again at 4 and 6pm
Complete as many rounds as possible in 20 minutes of:
45/30# dumbbell squat cleans, 10 reps
15 pull ups
15 push ups
20 box jumps (20″)
Post load and scaling

Monday 5pm Specialty Mobility Session

Tuesday’s WOD 6, 7, 9am and again at 4 and 6pm
Overhead squat from rack
10 minutes work up to a heavy 3 rep set
Post 3 rep load
-then-
Hang squat snatch
3-3-3-3-3-3-3
Post load and number of sets at that load

Tuesday 5pm Open Training Hour

Wednesday’s WOD 6, 7, 9am and again at 4 and 6pm
For time:
15 push presses, 3/4 body weight
5 rope ascents, 12′ from seated
12 push presses
4 rope ascents
9 push presses
3 rope ascents
6 push presses
2 rope ascents
3 push presses
1 rope ascent
Post time and load/scaling

Wednesday 5pm Specialty Underground Strength Session

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
WLC Post Test WOD
For time complete:
30 wall ball shots (20/14#)
20 KB swings (USA 24/18kg)
10 burpees (jump and touch to pull up bar or other object)
30 KB swings
20 burpees
10 wall ball shots
30 burpees
20 wall ball shots
10 KB swings
Post time and scaling to chalkboard/journal… and to the WLC website
compare to Saturday April 14th 2018, Thursday September 14th (all WOD classes) and Saturday November 11th 2017.

Friday’s WOD at 7 and 9am and again at 3 and 5pm
Quarters Gone Bad
5 rounds for total reps of:
60/45kg thrusters, 15 seconds
Rest 45 seconds
50/35# weighted pull-ups, 15 seconds
Rest 45 seconds
Burpees, 15 seconds
Rest 45 seconds
Post total reps for each movement and loads

Saturday BIG WOD 9:30am, Memorial Day Weekend

Monday Murph at 9:30am- this is the only session today