Friday will be a game wod. Come ready for the following:

•••

American Swings

Pistols

Knees to elbows 

Box jumps 

Thursday 033017

•••

For Time:

30 Calories

40 Power clean 95/65

50 Wall Balls 20/14

60 Burpees

•••

15 minute time cap

Wednesday032917

•••

Deadlift 5rm

•••

21-15-9-15-21

Thruster 95/65

Pullup

Tuesday032817

•••

40-30-20-10

KB Snatch

Double under

Sit-up 

Monday032717

•••

Back squat 5rm

•••

AMRAP 13 min

15 deadlifts 135/95

12 hang power cleans

9 front squats

6 push jerks

3 thrusters

Friday’s WOD is…..

A surprise! Bring your ropes and learn the details at your class. 

•••

6:30pm only:

17.510 rounds for time of:

9 thrusters, 95/65

35 double-unders

Thursday032317

•••

5 Min AMRAP

2 Rounds of Cindy

As many calories as possible in time remaining

•••

5 Min AMRAP

3 Rounds of Cindy

As many burpees as possible in time remaining

•••

5 Min AMRAP

Cindy

•••

Rest 3 minutes between rounds

Wednesday032217

•••

15 Minute AMRAP

21 Double Unders

15 Wallballs 20/14

9 Deadlifts 185/135

Tuesday032117

•••

5 RFT 

10 Power Snatch 105/75

10 Burpees Over Bar

Monday032017

•••

Back squat 2rm

•••

3 RFT:

15 Deadlifts 185/135

12 Hang Power Cleans 185/135

9 Jerks 185/135

Rest 1 min between rounds