WOD EMOMx15 Min 1: 15 Push ups Min 2: 15 KB Swings (53/35#) Min 3: 15 Box Jumps (24/20″) Min 4: 15 Push Press (95/65#) Min 5: 15 Calorie Row

This is such a sweet family and brave little man. Let’s do all we can in the best way we know how to help them! Workout 17.3 *Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches, (95 / 65 lb.) Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches (135 […]

WOD Teams of 3: AMRAP 7: 150/100 Calorie Row Max Clean & Jerk (135/95#) Rest 3:00 AMRAP 6: 120/80 Calorie Row Max Power Snatch (115/80#) Rest 3:00 AMRAP 5: 90/60 Calorie Row Max Thrusters (95/65#)

Open gym hours 12:00-1:00pm 5:30-6:30pm

WOD AMRAP 6: 42 Double-unders 30 Wallballs (20/14#) 18 Knees to elbows Rest 3:00 AMRAP 6: 21 Double-unders 15 Wallballs (20/14#) 9 Knees to elbows COMPETITORS Pick 1 of the 3 and do before conditioning. 1. Clean & Jerk 60%/2 65%/2 70%/2 (75%/2)2 2. Clean Pull (80%/4)4 3. Front Squat (75%/3)3 Conditioning