WOD 5 Rounds: 1:00 Squat Cleans (135/95#) 1:00 Burpee Box Jumps (20/16) 1:00 Row for Calories 1:00 Rest

WOD 30 Bench Press (50% of max) 20 Bench Press (60% of max) 10 Bench Press (70% of max) Rest 3:00 30 Front Squat (50% of max) 20 Front Squat (60% of max) 10 Front Squat (70% of max) Rest 3:00 30 Deads (50% of max) 20 Deads (60% of max) 10 Deads (70% of […]

Don’t forget about ADDITIONAL open gym time! OPEN GYM: 12-1pm & 5:30-6:30pm

WOD 5 Rounds: 10 Power Cleans (135/95#) 10 Burpees COMP WOD pick 1 or 2, then do #3 1. Row Conditioning 3 sets of: 5x200m, :20 rest Rest 1:00 between sets 2. Gymnastics Conditioning 5×15 Kipping HSPU Rest 1:00 between sets 3. Conditioning 5RFT: 10 Power Cleans (135/95#) 10 Bar-Facing Burpees  

Rest Day open gym at 12:00