httpvh://youtu.be/a3e4fYdqyE8
Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
Choose your level of commitment, taking in consideration the 30 minute time cap
For time, complete:
80 bar facing burpees
4,000m row
Post time
<30 minute cut off time>
<30 minute cut off time>
… if you MIGHT be cut off at the 30 minute time cap, choose one of the following scalings:
>65 bar facing burpees and 3,500m row
>>50 bar facing burpees and 3,000m row
Monday 5pm Specialty Session- Strength Session
Deadlifts… plus
Tuesday’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 new 1RM
Tuesday’s 5pm Open Training Hour
Wednesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Five rounds for time of:
250m row sprint
25 push ups
50 double unders
Post total finish time, scaling AND fastest/slowest row sprint times
Wednesday 5pm Specialty Session- Underground Strength
Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Push press, volume sets
3-3-3-3-3-3
Post heaviest load and number of sets at that load
Thursday’s 5pm Open Training Hour
Friday’s WOD at 7 and 9am and again at 3 and 5pm
For time complete:
21 DB thrusters*
400m run
15 DB thrusters
400m run
9 DB thrusters
400m run
Post time and load
*heavy and fast- 50/35#DB
Friday’s 4pm Open Training Hour
Saturday 9:30am BIG WOD group class
