Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
Complete as many rounds as possible in 12 minutes of:
60/45# dumbbell deadlifts, 9 reps
6 burpees
60/45# dumbbell power cleans, 3 reps
Post rounds completed to comments.

Monday 5pm Open training hour

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Complete as many rounds as possible in 20 minutes of:
10 L pull-ups
10 handstand push-ups
20 banded good mornings (2/1″)
Post rounds completed to comments.

Tuesday 5pm Open Training Hour

Wednesday’s WOD at 6, 7, 9am and again at 4 and 6pm
5 rounds for time of:
2 rope climbs from seated
10 toes-to-bars
21 overhead walking lunge steps, (20/10kg plate)
Run 400 meters
Post time and scaling

Wednesday 5pm Open Training Hour

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
“Barbara-Style”
5 rounds, each for time*, of:
10 power cleans (50/35kg)
20 push-ups
30 butterfly sit-ups
40 squats
Rest exactly three minutes between rounds.
Post 5 times and load
*30 minute time limit

Thursday 5pm Open Training Hour

Friday’s WOD at 7 and 9am and again at 3 and 5pm
Bench press, 3 reps
20 minute time limit to work up to a heavy 3 rep set
Post 3 rep load
-then-
3 rounds for time of:
15 DB floor presses (50/35#)
250m row sprint
Post load and time
Compare to previous bench press days on Dec 13 2017, August 17 2016 3RM, June 3 2016

Friday 4pm Open Training Hour

Saturday 9:30am BIG WOD returns to partner/team workout format