Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
4 rounds for time of:
45/30kg push presses, 20 reps
50/40 cal row
Post load, time and any scaling

Monday 5pm Open Training Hour

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Back squat
3-3-3-3-3 volume set
Post load and number of 3 rep sets at that load

Tuesday 5pm Open Training Hour

Wednesday’s WOD at 6, 7, 9am and again at 4 and 6pm
“Nicole”
As many rounds as possible in 20 minutes of:
400m run
Max reps unbroken pull ups- (any way you get chin over the bar, when you drop from bar… run)
Post number of pullups for each set and total number of pullups
(ex: 21, 16, 14, 13, 16, 9= 89).. posting the number of rounds of pull ups also gives us number of complete 400m runs each person did as well!
Compare to April 17 2015, May 23, 2013 and August 28, 2011

Wednesday 5pm Open Training Hour

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
21-15-9 reps for time of:
80/55kg front squats
20/14# medicine ball butterfly sit-ups
Post time, loads and any scaling

Thursday 5pm Open Training Hour

Friday’s WOD at 7 and 9am and again at 3 and 5pm
5 rounds for time of:
Row 500 meters
60/45kg bench presses, 15 reps
Post time, load, and any scaling

Friday 4pm Open Training Hour

Saturday 9:30am BIG WOD- TBA