WOD

9AM, Cycle

10AM to Noon, Open Gym

Suggested WOD

EMOM 10
200m/175m row

8AM Bootcamp

830AM Cycle

9AM WOD

BENCHMARK WOD

“Kelly”
5 Rounds of:
400 Meter Run
30 Box Jumps (24/20)
30 Wallballs (20/16)

For Time

WOD

OPEN – PERFORMANCE – FITNESS
100/80 Calorie Row
50 Power Snatches (75/55)
25 Over-the-Bar Burpees.

For Time

WOD

OPEN – PERFORMANCE – FITNESS
AMRAP 20:
200 Meter Run
14 Kettlebell Deadlifts (70’s/53’s)
2 Rope Climbs

WOD

“Weightlifting Wednesday”
Overhead Squat – Heavy Set of 3
Then,
EMOMx12, Alternating:
Min 1: 12 KB Front Rack Lunges (35’s/20’s)
Min 2: 12 Deficit Pushups
Min 3: 12 DB Box Step-ups (45’s/30’s)
Min 4: 40 second Plank Hold