WOD “Grace” For Time: 30 Clean & Jerks (95/135) *This is a GLORY BOARD wod. Skill 10 min of practice Snatch Deadlift + High Hang Snatch + Snatch Balance + Snatch *Work to a moderate weight that you can still move fast & with total confidence. SWOD 1. Back Squats 10 x 1 2. Front […]

WOD 10 min AMRAP: 15 Wall Balls (15/20) 30 Double Unders Skill 3 Rounds NOT for time: 10 OHS (45/65) 10 Squat Therapy *Squat Therapy *This is about form & improving at the bottom position, not about getting stronger & faster. Don’t forget about Striking class tonight @ 6:30!!

WOD 5 Rounds for Time: 5 Clean & Jerks (105/155) 10 Chest 2 Bar Pull ups SWOD OTM x 12 min Odd Min: 1 Power Snatch + 1 Squat Snatch Even Min: 4 Back Squats *Heavy as possible with PERFECT form Watch and be inspired

WOD Teams of 3 5 min. AMRAP 10 power snatch 65/95 10 ring rows rest 30 second 5 minute AMRAP 10 power cleans 65/95 10 burpees rest 30 seconds 5 minute AMRAP 10 jerks 65/95 10 box jumps 20/24 *Each teammate starts at a different station, and will rotate after each 5 minute amrap so […]

WOD 10 front squats 115/155 10 SDLHP 25/35 (handle below knees, doesn’t have to touch ground) 8 front squats 20 sdlhp 6 front squats 30 SDLHP 4 front squats 40 SDLHP 2 front squats ASSISTANCE WORK plank holds 30 seconds on 30 seconds off accum. 5 minutes (10 rounds)