Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
Back squat 3-3-3
Shoulder press 3-3-3
Deadlift 3-3-3
Post heaviest 3 rep set for each movement

Monday 5pm Specialty Class- Rowing Endurance
Teams of three (on one erg) complete this sets of work…

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
As many rounds as possible in 10 minutes of:
20 wall ball shots (20/14#)
10 strict pull ups
Post time and scaling

Tuesday’s 5pm Open Training Hour

Wednesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Complete 7 rounds of many reps as possible in 30 seconds with 30 seconds break of:
toes to bar
dips
bodyweight deadlifts
handstand hold (Rx+ handstand push ups)
Post total number of reps for each movement over the entire 28 minutes.

Wednesday 5pm Specialty Class- Underground Strength: KB and ? 

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Four rounds for time of:
500m row
50/35kg overhead squats, 10 reps
Post time and load

Thursday’s 5pm Open Training Hour

Friday’s WOD at 6, 7, 9am and again at 4 and 6pm
Front squat
1-1-1-1-1-1-1-1-1-1
Post number of sets at heaviest load

Friday’s 4pm Open Training Hour