WOD EMOM x 20 min: Min 1: 10 Deadlifts (225/155) Min 2: 10 Burpee Box Jump overs Min 3: 10 Handstand Push ups Min 4: 10 Toes 2 bar *This can be done as a team of 2

WOD – For time 27-21-15-9 Power Snatch (75/55) Wallballs (20/14#) Cal Row  

WOD AMRAP 15: 1 Round of Strict “Cindy” 30 Double-unders or 60 singles Cindy = 5 pull ups (goal strict), 10 push ups, 15 squats Mid-line – Not for time 15 Front Rack walking lunge steps – KB or barbell (you choose wt) 20 med ball sit ups 1 min plank holds 2-3 rounds  

Active Recovery Day! We are making some changes to our OPEN GYM schedule.  From now on OPEN GYM will be EVERY Wednesday from 5:30-6:30am & 5:30-6:30pm There will NO LONGER be open gym from 12-1pm

WOD “DT” 5 Rounds: 12 Deadlifts (155/105)(135/95)(115/80) 9 Hang Power Cleans (155/105)(135/95)(115/80) 6 Push Jerks (155/105)(135/95)(115/80) *You can do this workout as a team. One person completes a round while the other rest. Each complete 5 rds.