Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
For time, complete:
30 toes to bar
10 deadlifts (70% of 1RM)
Accrue 1 minute of handstand hold
20 toes to bar
20 deadlifts
Accrue 1 minute of handstand hold
10 toes to bar
30 deadlifts
Accrue 1 minute of handstand hold
Post time and number of total sets of handstand hold to accrue 3 minutes total

Monday 5pm Specialty Class- Olympic weightlifting

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Three rounds for time of:
Row 250m
45/30kg power snatch 12 reps
21 push ups
Post time and load

Tuesday 5pm Open Training Hour

Wednesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Hang squat clean 3-3-3
Front squat 3-3-3 (rack)
Split jerk 3-3-3 (rack)
Post heaviest 3 rep set for each movement

Wednesday 5pm Specialty Class- Olympic weightlifting

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
For time, complete:
30/25cal assault bike
20 burpee box jumps (30/24″)
10 power cleans (As heavy as possible)
Post time, load 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:
25 pull ups
50ft KB weighted walking lunge
25 Russian KB swings (32/24kg)
50ft KB weighted walking lunge
Post time, load, and scaling

Friday 4pm Open Training Hour

Saturday 9:30am BIG WOD