Squats 5×7 Back Squats, across “Jackieish” 800m run 50 thrusters 45lbs 30 pullups  

Team WOD at 9am!! See you then be ready for just about anything…

1. Snatch Complex 5 sets of 3 Quick Single Power Snatches + 3 Snatch Grip Push Press from behind the neck 2. DL 10×3 DL across – Light and Fast / Short rest 3. For Time: 21 Front Squats, 135/95 21 KBS, 70/53 400m Run 15 Front Squats, 135/95 15 KBS, 70/53 400m Run 9 […]

1. OHS Heavy Single 2. Snatch Balance Heavy Single Strength or Metcon 3. Squat Snatch Heavy Single 4. Front Squat 7×5, across  * 5-10 pounds heavier then Monday OR 10 DB/KB thrusters ( chose challenging weight) or 95/65 bar 50 DBL Unders AMRAP 10 min Gymnastic Skill 5 x 20 pull ups

Rest Day!