httpvh://www.youtube.com/watch?v=R12fWWTV1Nk&feature=youtu.be
Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
As many rounds as possible in 10 minutes of:
10 pull ups
10 sumo deadlift high pulls (45/30kg)
Post total rounds and scaling
Monday 5pm Specialty Session- Strength
Barbell/Bar EMOM
Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Thruster
3-3-3-3-3-3-3
Post 3 rep max
Tuesday’s 5pm Open Training Hour
Wednesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Elizabeth
21-15-9 reps/round for time of:
Power cleans (60/45kg)
Ring dips
Post time, load, and scaling
Wednesday 5pm Specialty Session- Underground Strength
large loads, long distances…quickly?!
Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
30-20-10 reps per round for time of:
DB thrusters (35/25#)
Toes to bar
Post time, load, scaling
Thursday’s 5pm Open Training Hour
Friday’s WOD at 7 and 9am and again at 3 and 5pm
As many rounds as possible in 15 minutes of:
50′ handstand walk
100′ walking lunge
Post number of rounds and scaling
Friday’s 4pm Open Training Hour
Saturday 9:30am BIG WOD… experimental, and as usual: secret
