Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
4 rounds for time of:
200-meter farmer carry (45/30# DBs)
20 deficit push-ups, hands on dumbbells and feet on 15kg plate
10 push jerks (45/30# DBs)
Post time and load plus any scaling

Monday 5pm Open Training Hour

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
3 rounds for time of:
1,200-m run
20 L pull-ups
30 plate ground to overheads (15/10kg)
Post time, load, and scaling
30 minute time cap

Tuesday 5pm Open Training Hour

Wednesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Front squat 5-5-5-5-5 reps
Post heaviest 5 rep set

Wednesday 5pm Open Training Hour

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
4 rounds for time of:
500-meter row
15 DB thrusters 45/30#
1 rope climb “double-up”= from seated-roof-seated and repeat
Post time, load, and scaling

Thursday 5pm Open Training Hour

Friday’s WOD at 7 and 9am and again at 3 and 5pm
Power Snatch
1-1-1-1-1-1-1
Post new 1RM

Friday 4pm Open Training Hour

Saturday 9:30am BIG WOD