Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
Five rounds for time of:
20 air squats
20 push ups
20 steps walking lunge
400m run
Post time and scaling

Monday 5pm Specialty Session-Gymnastics
Parallettes, Handstands, Handstand Push ups

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
5 rounds for time of:
30/24 cal row
60 second* L-sit on rings/bars
Post time and scaling as well as fastest and slowest row
ex: 18:22, 0:59/1:22
*accumulate a total of 60 seconds of L or other scaled version each round.

Tuesday’s 5pm Open Training Hour

Wednesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Overhead squat 5-5-5
Snatch balance 3-3-3
Hang squat snatch 1-1-1
Post heaviest load for each movement

Wednesday’s 5pm Specialty Session-Olympic weightlifting
Jerks and other overhead work

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
9-15-21 reps/round for time of:
Thrusters (43/29kg)
Bar facing burpees
Post time and load

Thursday’s 5pm Open Training Hour

Friday’s WOD at 7 and 9am, and again at 3 and 5pm
For time, complete:
120 double unders
60 chest-to-bar pull ups
40 hang power snatch (45/30kg)
120 double unders
Post time, load, and scaling

Friday’s 4pm Open Training Hour

Saturday 9:30am BIG WOD
Teams of 2 complete for max reps of:
4 minutes of wall ball shots (20/14)
4 minutes of cleans at 50/35kg*
4 minutes wall balls shots
4 minutes of cleans at 70/50kg
4 minutes wall balls shots
4 minutes of cleans at 90/65kg
Teams post total number of wall ball shots and cleans completed
*these are Rx loads, regardless of scaling of load on clean, each round of cleans must increase in load.