Monday 09/29

WOD - Every 5:00 x 6 Rounds

• 5 BMU (10 Strict pull ups)

• 10 Snatch (95/65)

• 400m Run

Score = Slowest Round

Friday 09/26

Strength day

Part 1- Every 2:00 x 6 Sets

• 3-3-3-3-3-3 Back Squats

• Begin ~ 70% and build based off feel

Part 2 - OTM x 12 mins

• Sets 1-6 = 2 Power Cleans

• Sets 7-12 = 1 Power Clean

• Build to a heavy single

Thursday 09/25

New hoodies coming sooooo soon! 👀 Working on the minor details and hoping to release the online store in less than a week!!

WOD - 30 min AMRAP

• 3 DB Hang Clean & Jerk ea. side (50/35)

• 3 T2B

• 3 Box Jumps (30/24)

EVERY 6:00 = 30/24 CAL ROW

Score = Total Rds + Reps

Wednesday 09/24

Strength - Every 2:00 x 5 Sets

• 3-3-3-3-3 Deadlifts

• Begin ~ 65% and build

• Tap & Go sets

WOD - 5 RFT

• 15 Wallballs (20/14)

• 40 DU

• 2 Rope Climbs

Tuesday 09/23

All regular classes will be on

Body Armor - OTM x 4 Rounds

• 12 DB Bench

• 16 Kong Rows

• :30 Handstand Hold

WOD - For Time

Buy in - 800m Run

4 Rounds

• 30 Sit ups

• 20 KB Swings (53/36)

• 10 Burpees

Buy Out - 800m Run