Friday’s WOD will be strongman-style. Show up to learn the details and be ready for anything.

Thursday

032918

•••

AMRAP 20:

7 Power Cleans 135/95

7 Burpees

200m run, or 200m row, or 400m bike

Wednesday

032818

•••

AMRAP 14

15 Sumo Deadlift High Pull

12 Burpee Box Jumps 24/20

9 C2B Pullups

Tuesday

032718

•••

4 RFT

42 Double Unders

15 Front Squats 95/65

9 Toes to Bar

Monday

032618

•••

12 Min AMRAP

20/15 Calories

30 Hand Release Push-ups

40 Dumbbell Snatches 50/35

Friday

032318

•••

Class WOD:

21-15-9

Thruster 95/65

C2B Pullup

Bar Facing Burpee

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Open Competitors WOD:

7 Min AMRAP

3-6-9-12-16… etc

Thruster 100/65

C2B Pullup

Thursday

032218

•••

14 Min AMRAP Ladder

4-6-8-10-12-14-16, etc.

Dumbbell Overhead Squat 50/35

30 Double Unders

Wednesday

032118

•••

6 RFT

8 Deadlifts 225/155

6 HSPU

4 Bar Muscle Ups

Tuesday

032018

•••

Pause Front Squat

Build to a Heavy Single

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5 Rounds, One Round Every 3 Minutes:

250/200 Meter Row, or 500/400 Meter Bike

10 Thrusters (95/65)

Monday

031918

•••

Hang Power Clean

5-4-3-2-1

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AMRAP 10:

10 Hang Power Cleans (135/95)

20 AbMat Sit-Ups

40 Double Unders