WOD

WOD

A.

Back Squat (6×5 @60% of 1RM)

Every min (6mins)
Perform 5 back squats

B.

Metcon (Time)

For Time:
150 Double Unders
30 Dumbbell Snatch (100/70)
150 Double Unders

Open Gym 10AM to Noon

Suggested WOD

2 Rounds:
400m Run
26 Hand Release Push-ups
400m Run
26 KB Swings (53/35#)
400m Run
26 Sit-Ups
400m Run
26 Deadlifts (75/55#)
400m Run
26 Air Squats
400m Run
26 Box Jumps (24/20″)

For Time

8AM Bootcamp

830AM Cycle

9AM Team WOD

TEAM WOD

Teams of 3:
400m Sandbag Run (50/35#)
125 Calorie Row
400m Sandbag Run (50/35#)
100 Deadlifts (135/95#)
400m Sandbag Run (50/35#)
75 Front Squats (135/95#)
400m Sandbag Run (50/35#)

For Time

WOD

5 Rounds of
10 Thrusters (135/95)
3 Rope Climbs

For Time

WOD

For Time:
60 GHD’s
30 Burpee Box Jump Overs (24/20)
15 Bar Muscle Ups
30 Burpee Box Jump Overs (24/20)
60 GHD’s