Stretch/Skill of Choice
For Time: Row 250m x4 w/1 minute of Rest Between
"Garage Fight" Alt. EMOM x 3: 1. Single DB Thrusters (50/35), 2. Single DB Hang Snatches, 3. Jumping Lunges, 4. Single DB Hang C&J, 5. Lateral DB Hops, 6. Rest
Stretch/Skill of Choice
Snatch Balance - 4x2 @ 70% of Snatch Max, OHS - 4x10 @ 60%
For Time: Ski 1000m, Run 200m, Ski 750m, Run 400m, Ski 500m, Run 600m, Ski 250m, Run 800m
Stretch/Skill of Choice
EMOM 20: 1. 8 Strict C2B Pull Ups, 2. 6 Double KB Front Squats, 3. 6 Double KB Push Press, 4. 5 (each leg) Single Leg DLs
AMRAP 10: 100m Farmer's Carry (62/44), 12 T2B, 9 Power Cleans (155/105)
Alt. EMOM 30: 1. Box Jumps for Reps (24/20), 2. 10 Deadlifts (225/155), 3. 10 DB Box Step Ups (50/35), 4. Row for Cal, 5. Rest
Stretch/Skill of Choice
Optional Strength Post WOD: 3 Rounds, 20 Leg Raises, 30 Russian Twists (ec), 40 Plank K2E (ec)
For Time: 300 DUs, 2000m Ski, 100 Bar Facing Burpees
Stretch/Skill of Choice
For Time: Run 900m, Rest 2 Minutes, Run 600m, Rest 1 Minute, Run 300m, Rest :30, Run 600m, Rest 1 Minute, Run 900m
Tabata 15: KB Russian Swings (62/44), Sit Ups, KB SDHPs
Stretch/Skill of Choice
EMOM 18: 1. 1 Hang Squat Clean + 1 Squat Clean + 2 Front Squat @ 85% (of lowest max), 2. 10 Strict HSPUs, 2. Rest
AMRAP 9: 5 Ring MUs, 10 Thrusters (125/85)
Stretch/Skill of Choice
Deadlift - 3x1 @ 95%, Airborne Lunges - 5x5 (each leg)
For Time: 50/40 Row for Cal, 40 Push Ups, 30 Double KB Front Rack Lunges (ec 50/35), 20 Burpee DB Deadlifts, 10 Double DB Snatches
Stretch/Skill of Choice
Strict Press - 3x1 @ 95%, Strict Pull Ups - 4x10
AMRAP 12: 1 Squat Snatch (155/105), 3 Clean & Jerks, 30 DUs
For Total Wall Balls, AMRAP 4: Wall Balls (20/14), EMOM 20: 4 Burpees, 6 Air Squats, 8 Sit Ups, AMRAP 4: Wall Balls (20/14)
***Class Times: 7:30am, 9:00am***