WOD

WOD

FITNESS
AMRAP 20:
27/21 Calorie Row
21 Pull-Ups
15 Burpee Box Jumps (24/20)
9 Clean and Jerks (115/80)

CYCLEFIT 9AM

OPEN GYM 10AM to Noon

Suggested WOD

OPEN/PERFORMANCE/FITNESS

150 Cal Row
EMOM 3 Burpees over the rower

For Time

8AM Bootcamp

9AM Cycle

9AM WOD

“Rene”
7 Rounds of:
400 meter Run
21 Walking Lunges
15 Pull-Ups
9 Burpees
For Time
If you have a weight vest (20 lb) wear it.

WOD

Hang Squat Clean
Heavy Single
followed by…
AMRAP 8:
3 Hang Squat Cleans (95/65)
3 Toes to Bar
6 Hang Squat Cleans (95/65)
6 Toes to Bar
9 Hang Squat Cleans (95/65)
9 Toes to Bar………..

WOD

AMRAP 15:
30 Wallball Situps (20/16)
20 Box Jumps (24/20)
10 Deadlifts (O:245/165, P:225/155, F:185/125)