WOD

WOD

20 minute AMRAP
20 Calorie Row
20 Burpee Over Rower
20 DB Snatch (50/35)

Scheduling Announcements:

Gym Closed April 8th and 9th for Level 1 Certification.

Open Gym 10AM to Noon

Suggested WOD

42 GHD sit-ups
21 Squat clean thrusters, 115/80
30 GHD sit-ups
15 Squat clean thrusters
18 GHD sit-ups
9 Squat clean thrusters

Scheduling Announcements:

Gym Closed April 8th and 9th for Level 1 Certification.

8AM Bootcamp

830AM Cycle

9AM Team WOD

TEAM WOD

Teams of 3:
For time:
100/75 Calorie Row
75 Power Cleans (75/55#)
50 Barbell Burpees
100/75 Calorie Row
75 Front Squats (75/55#)
50 Barbell Burpees
100/75 Calorie Row
75 Push Jerks (75/55#)
50 Barbell Burpees

Scheduling Announcements:

Gym Closed April 8th and 9th for Level 1 Certification.

WOD

A.

Every minute for 10 minutes
15/12 Cal. Row

B.

4 Rounds (Not for Time):
10 Close Grip Pushups
15 DB Bent Over Rows, each (50/35)
20 Strict Presses (empty barbell)
25 Banded Pull-Aparts
30 Sit-ups

Scheduling Announcements:

Gym Closed April 8th and 9th for Level 1 Certification.