Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
Every minute, for 20 minutes, complete 2 reps of:
Deadlift (every odd numbered set)
Back Squat (every even numbered set)
Post number of reps at heaviest load for both movements
Ex: Mike- 4@125kg, 3@105kg

Monday 5pm Open Training Hour

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
For total time:
Two rounds of:
45/30kg power snatch, 10 reps
10 lateral bar jump over burpees
Rest exactly three minutes
Three rounds of:
10 lateral bar jump over burpees
45/30kg power clean and jerk/press, 10 reps
Post time, load, and any scaling

Tuesday’s 5pm Specialty Class- Underground Strength Session

Wednesday’s WOD at  6, 7, 9am and again at 4 and 6pm
With constant motion and slowly:
21 single arm DB bent over rows, each arm
9 ring/bar dips
30 air squats
15 single arm DB bent over rows, each arm
12 ring/bar dips
30 air squats
9 single arm DB bent over rows, each arm
15 ring/bar dips
30 air squats
Post load and emoji to comments

Wednesday 5pm Open Training Hour

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Five rounds for time of:
10 strict pull ups
15 army combat fitness test push ups
Row 200
Post time and scaling

Thursday’s 5pm Specialty Session- CrossFit Endurance

Friday’s WOD at 7 and 9am and again at 3 and 5pm
As many rounds as possible in 20 minutes of:
400m run
30 weighted box step ups (40/25# single DB)
20 single DB overhead walking lunge
Post number of rounds and remaining reps

Friday’s 4pm Open Training Hour

Saturday 9:30am BIG WOD