“Tag Team” Teams of 2, AMRAP 20: 12/9 Calorie Row 10 pull ups 12 Thrusters (65/45) *Partners complete full rounds, then switch.

WOD “Filthy 50” 50 Box Jumps 50 Jumping Pull-ups 50 Kettlebell Swings (35/25#) 50 Walking Lunges 50 Toes-to-Bar 50 Push Press (45/35) 50 Good Mornings (45/35) 50 Wallballs (20/14#) 50 Burpees 50 Double-unders

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

WOD 3 Rounds For Time: 600m Run (cobblestone light post) 16 Deadlifts (225/155) 60 Double-unders Midline – TABATA mashup x 4 min Toes to Bar push ups *20 sec ON 10 sec OFF – alternate each movement every 20 sec. Out of the 10 recognized genera... Continue Reading

WOD “Grace” For Time: 30 Clean & Jerks (135/95#) *scale wt as needed, post time and wt use on board. *May do this as a team and share barbells, one person completes all 30 reps, then the other person goes. No aspect of functional movements is more... Continue Reading