8:30 class is at 9:30 today due to classes being delayed 1 hour WOD 5 rounds for time; 5 jerks 105/155 10 box jump overs (facing box jump over and clear box) 20/24 Skill work You choose muscle ups or dips 1st minute 1 rep 2nd minute 2 reps 3rd minute 3 reps…… once you […]

REST DAY! Don’t forget the importance of RESTING.  Give your body a break, help your tissues to recover.  Go to the mobility class, get adjusted, get a massage, or just spend some time rolling and stretching.  Your body will thank you.

WOD 2 Rounds of; 12 OHS 95/135 (no more than 70% max snatch) 12 Burpees 9 Power Snatch (same weight) 9 Burpee BJ 20/24 6 Squat Snatch (same weight) 6 Burpee C2B pull-ups SWOD 4 sets of 7 reps back squat all at same weight (should be approx. 65% max)

WOD 15 minute AMRAP 6 HSPU 12 KB swings 55/70 200 m run (will stay inside if weather is bad) SKILL WORK 10 rounds of max chest to bar pull ups w/ 1 minute rest b/n rounds

WOD 6 minute AMRAP 6 OHS 95/135 (use no more than 75% of your max OHS) 9 lateral jumping over bar burpees 12 T2B Snatch ladder men & women both start at 70% of your max snatch *add 5 lbs every minute until you fail, you can have as many attempts as you need in […]