Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
Three rounds for time of:
40 butterfly sit ups
25 push ups
10 deadlifts
120/85kg Post time, load and scaling

Monday 5pm Specialty Class- Strength
Bench press 5×5 and accessory work

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Back squat for total volume
2-2-2-2-2-2-2-2
Post TOTAL kilograms lifted

Tuesday’s 5pm Open Training Hour

Wednesday’s WOD at 6, 7, 9am and again at 4 and 6pm
For time complete:
21 push jerk (50/35kg)
42 KB swings (24/18kg USA)
15 push jerk
30 KB swings
9 push jerk
18 KB swings
Post time and loads

Wednesday 5pm Specialty Class- Underground Strength

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Two rounds for time of:
100 double unders
20 overhead squats (50/35kg)
40 alternating DB snatch (50/35#)
10 muscle ups
Post time, load and scaling

Thursday’s 5pm Open Training Hour, 6pm OPEN WOD 19.4

Friday’s WOD 7 and 9am and again at 3 and 5pm
Five rounds for time of:
Run 400m
15 DB thrusters (45/30#)
Post time, load and scaling

Friday’s 4pm Open Training Hour

Saturday 9:30am BIG WOD