Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
Three rounds for time of:
21 push ups
15 front squats (60/45kg)
9 ring/bar dips
Post loading, time, and any scaling

Monday 5pm Open Training Hour

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Rope climbs and Turkish Get ups
Spend 15 minutes on the clock getting in 2 legless rope climbs then 1 TGU on each arm (AHAP)
-then-
As many rounds of quality movement as possible in 15 minutes of:
One minute handstand
10 strict toes to bar
One minute hanging L sit
Post total number of rounds completed

Tuesday’s 5pm Specialty Class- Strength Session
Trap Bar Deadlift and Strict Weighted Pull Ups
5-5-5-5-5
Post number of sets at heaviest load for each movement

Wednesday’s WOD at  6, 7, 9am and again at 4 and 6pm
Three rounds for time of:
Run 400m
Row 500m
Ski 400m OR Bike 0.6 miles
Post time

Wednesday 5pm Open Training Hour

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Power snatch
3-3-3-3-3
Post heaviest 3 rep set to chalkboard/journals
-then-
Three rounds for time of:
10 box jumps (30/24”)
20 strict! sit ups
Post time and scaling to chalkboard/journals
Compare to December 3 2019 for both parts of this WOD

Thursday’s 5pm Specialty Session- Olympic Weightlifting Technique and Training
Squat clean and jerks
5-5-3-3-3-1-1-1
Post load for heaviest set of 5/3/1

Friday’s WOD at 7 and 9am and again at 3 and 5pm
For time, complete:
5 rounds of Cindy
1k row
5 rounds of Cindy
800m run
5 rounds of Cindy
*25 minute time cap will be enforced today
Post time and scaling
*1 round of Cindy is 5 pull ups, 10 push ups, 15 air squats
Post time and scaling

Friday’s 4pm Open Training Hour

Saturday 9:30am BIG WOD