5RFT: 12 KBS, 70 lb./55 lb. 12 TTB 200m Run Snatch 5×1 at Hang Squat Snatch at 80% 15 Muscle ups or 30 ring dips for time* *rest 90 seconds every time you break

WOD EMOMx14 Odd: 5 Sumo Deads @ 65% dl max + 15 Air Squats + AMRAP Double unders Even: Rest Strength/assistance Performing 5 sets (working up in weight), find a heavy UNBROKEN 3 rep DL *20 situps after every set    

Rest Day

“Heather” For Time: 800m Run, followed by: 5 RFT: 12 C2B 9 Squat Snatch, 95/65 6 Strict HSPU followed by: 800m Run 20 Burpees  

NO Class today! head up to the Rec Center by 10 and support the local Soroptimist in the Run For Hope. There is a 5k, 10k and kids run. It’s always a good time so see you all there! Have a great weekend