WOD

WOD

PERFORMANCE/FITNESS

27-21-15-9
Calorie Row
Kettlebell Swings (53/35)
Overhead Squats (75/55)

9AM – CYCLE

10AM to NOON – OPEN GYM

Suggested WOD

OPEN/PERFORMANCE/FITNESS

4 Rounds (building in weight):
12 DB Bench Press
12 DB Bent Over Rows (each arm)
12 DB Reverse Lunges (50’s/35’s, hang)

8AM Bootcamp

830AM Cycle

9AM WOD

TEAM WOD

OPEN – PERFORMANCE – FITNESS

Teams of 2, AMRAP 20:
5 Front Squats (155/105)
10 Burpees over barbell
15/12 Cal Row
*Partners complete full rounds before switching.

WOD

OPEN-PERFORMANCE-FITNESS

3 Rounds:
600m Run
21 Toes-to-Bar
15 Hang Power Snatches (95/65)

For Time

NO 430AM OPEN GYM TODAY

WOD

OPEN-PERFORMANCE-FITNESS

21-18-15-12:
Chest-to-Bar Pull-ups
DB Push Press (35’s/20’s)
50′ Weighted Stationary Lunges (35’s/20’s)

For Time