WOD Either Or 16.3 Or Teams of 2 (split the load as you see fit) 4 rounds of: 800m run (or row) 30 power cleans 105/75 30 box jumps 24/20 30 pushups 30 squats

WOD Workout 16.3 7-min. AMRAP: 10 power snatches 3 bar muscle-ups M 75 lb. F 55 lb. SCALED Complete as many rounds and reps as possible in 7 minutes of: 10 power snatches 5 jumping chest-to-bar pull-ups Men use 45 lb. Women use 35 lb. For those NOT in the competition (online or in gym) […]

WOD 5 Rds of: :40 of max rep Push Jerks, 135/95 (use 50% max) :20 rest :40 of max rep Burpee Box Jumps, 24/20 :20 rest :40 of max rep Deadlifts, 225/155 (use 50% max) :20 rest :40 of max rep row for calories During each :20s rest, rotate to the next station.  

Open gym 12-1pm Olympic Lifting 5:30-6:30pm take care of your body…roll, stretch, walk, move, etc.

WOD Back Squat 10 – 8 – 6 – 4 – 2 Rest 2:00 between sets, building in weight on each. Cashout AMRAP 8: 10 Wallballs (20/14) 20 Double-Unders COMP WOD 1. Strength Back Squat 10-8-6-4-2 2. Conditioning AMRAP 7: 5 Muscle ups 25 Wall Balls 50 Double Unders