Wednesday 08/21

Strength - Every 2:00

• 5 x 5 Deadlifts

• @ 70-75% of 1RM

WOD - For Time

21-18-15-12-9

• Alt Hang DB Snatch (50/35)

• Cal Row

• Sit Ups

Tuesday 08/20

WOD - 10 RFT

• 3 Power Clean & Jerks (155/105)

• 200m Run

• 1 Rd “Cindy”

  • 5 Pull ups + 10 Push ups + 15 Air squats

Monday 08/19

There are 2 more kids classes left for the month of August ! Today 08/19 and next Monday 08/26! This is a 45 minute long class, ages 6-12!

Body Armor - 4 RDS

• 8 DB Standing Strict Press (R) +

  50ft OH Walk (R)

• 8 DB Standing Strict Press (L) +

  50ft OH Walk (L)

• Rest 1:00 after ea. rd

WOD - 5RFT

• 25-50-100-50-25 DU

• 250m - 500m - 1k m - 500m - 250m Row

Friday 08/16

Happy Friday !

We have 2 more kids classes for the month of August, don’t miss out ! Ages 6-12 (Monday -08/19 & 08/26)

Blood drive at Ellen’s house ! Check out all the info on the flyer. This will be happening this Sunday 08/18

Strength Day

Part 1 - Every 90s x 9 Sets

• 3-3-3-2-2-2-1-1-1

• Push Jerks

• Build to a heavy single or new 1RM

Part 2 - OTM x 12

• 1 Clean

• Begin ~ 70% and build based off feel

Thursday 08/15

Strength - OTM x 8 mins

• 2-2-2-2-1-1-1-1

• Hang Power Snatch

• Build based off feel

WOD - 3RFT

30-20-10

• Power Snatch (75/55)

• Front Squats

• 400m Run