Wednesday

092618

•••

3 Minutes Clean and Jerk 135/95

Rest 3 Minutes

3 Minutes Power Snatch 115/80

Rest 3 Minutes

3 Minutes Thrusters 95/65

Tuesday

092518

•••

4 RFT

60 Double Unders

12 Dumbbell Snatches 50/35

15 C2B Pull-ups

Monday

092418

•••

In 5 Minutes:

400m Run, then amrap of

6 Front Squat 135/95

6 Burpee Over Bar

In 5 Minutes:

400m Run, then amrap of

9 Front Squat 115/80

6 Burpee Over Bar

In 5 Minutes:

400m Run, then amrap of

12 Front Squat 95/65

6 Burpee Over Bar

Friday

092118

•••

For Friday’s WOD we are throwing it WAY back to a much requested partner WOD from 2015. Show up to learn the details, but be prepared for anything.

Hint: 50/50

Thursday

032018

•••

Clean and Jerk Complex

1 Squat Clean + 1 Front Squat + 1 Jerk

•••

For Time:

2000m Bike

50 Thrusters 45/35

25 Pull-ups

Wednesday

031918

•••

12 Min AMRAP

2-4-6-8…etc.

Deadlift 185/135

HSPU

Box Jump Over 24/20

Tuesday

031818

•••

3 RFT

15 Clean and Jerk 115/80

Run 200m

5 Rope Climb

Run 200m

Monday

031718

•••

3 Position snatch

•••

10 Min AMRAP

10 DB Squat Snatch 50/35

30 Double Unders

Friday

091418

•••

Partner WOD! Show up to learn the details!

Thursday

091318

•••

20 Min AMRAP

30 Power Snatch 75/55

30 Box Jumps 24/20

30 Pull-ups

30 Abmat sit-ups