WOD 3 Rounds: 50/35 Calorie Row (running substitute is 500m, to the corner street light by gas station) 100 Double Unders 200 Meter Farmers Carry (55’s/35’s) (manhole on 17th & back)

WOD Build to Heavy: 3-Position Clean + Split Jerk followed by… 4 x :20 seconds on, :10 seconds off Sit-Ups Deadlifts (155/105) Sit-Ups Deadlifts (155/105)

Open gym day. 5:30 a.m. – 6:30 a.m. & 5:30 p.m. – 6:30 p.m.

AMRAP 4 15-12-9 Wallballs (20/14) Chest to Bar Pull-ups or pull-ups Max Calorie Row in Time Remaining Rest 4 minutes AMRAP 4 15-12-9 Wallballs (20/14) Toes to Bar or knees to chest Max Calorie Row in Time Remaining rest 4 minutes AMRAP 4 15-12-9 Wallballs... Continue Reading

WOD 21-15-9: Sumo Deadlift High Pull (95/65)(75/55) Push Press (95/65)(75/55) Lateral Burpees 3 rounds 1 minute plank hold :30 rest 1 minute wall sit :30 rest