WOD 21-15-9: DB/KB Hang Squat Cleans (55/35)(35’s/25’s) Hanstand Push ups 600 m run or 21-15-9 DB/KB Hang Squat Cleans (55/35)(35’s/25’s) 42-30-18: Push-ups 600m Run

WOD AMRAP 15: 30 Calorie Row 20 DB/KB Push Press (35’s/25’s) 10 Deadlifts (245/165) *DB/KB in each hand

Active Recovery Day Open Gym 5:30am-6:30am & 5:30pm-6:30pm

You DO NOT want to miss today’s Workout!! We have a BIG surprise for all of you….make sure you are there!!!!! Strength WOD Power Clean: 10 min to work to heavy single Conditioning AMRAP 4:00: 400m Run 15 Burpees Over Bar Max Power Cleans (135/95)(115/80)(95/65) Rest 4:00 AMRAP 4:00: 400m Run 10 Burpees Over Bar […]

WOD For Time: 6 Rounds: 13 Thrusters (95/65) 14 Pull-ups Midline – Not for time 20 flutter kicks 4 turkish gets ups (you choose weight) 20 russian twist w/ KB or DB 2-3 rounds