Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
Three rounds for time of:
30 kettlebell swings (24/18kg- USA)
20 box jumps (20/16″)
400m run
Post time and any scaling or modifications

Monday 5pm Open Training Hour

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Three Parts, not for time (unless specifically stated:)
I) Weighted Dips- 3-3-3-3-3
II) Tabata squats (20/16kg KB)
III) 500m row for time
Post results for each of the 3 parts; 3 rep load/total reps and load/new 500m row PR!

Tuesday 5pm Open Training Hour

Wednesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Five round for time of:
25 wall ball shots (20/14#, to 10’/9′ target)
20 pull ups
Post time and scaling/modifications

Wednesday 5pm Open Training Hour

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Three rounds for time of:
15 calorie row
12 power snatch (45/30kg)
9 burpees
Post time and load

Thursday 5pm Open Training Hour

Friday’s WOD at 7 and 9am and again at 3 and 5pm
Front squat
1-1-1-1-1-1-1-1-1-1 (yes, ten sets of one!)
Post heaviest rep … shoot for a PR

Friday 4pm Open Training Hour

Saturday 9:30am BIG WOD
As many rounds as possible in 45 minutes of:
800m run
10 deadlifts 140/95kg
800m run
50 abmat sit ups
Post number of rounds and remaining reps, and load