Friday

111618

•••

4 RFT

70 Double Unders

10 Overhead Squats 135/95

3 Rope Climbs

Thursday

111518

•••

FGB Style, 3 Rounds:

Thrusters

Calories

Wall Balls

Burpees

1:00 Rest

Wednesday

111418

•••

12 Min AMRAP

10 Dumbbell Hang Clean & Jerk 50/35

10 DB Overhead Walking Lunge 50/35

10 Toes to Bar

Tuesday

111318

•••

AMRAP 5:
Buy-In: 20/15 Calories

Immediately Into…
12 Power Snatches (75/55)
4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:
Buy-In: 20/15 Calories
Immediately Into…
8 Power Snatches (95/65)
4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:
Buy-In: 20/15 Calories
Immediately Into…
4 Power Snatches (115/80)
4 Burpee Box Jump Overs (24/20)

Friday

110918

•••

Friday’s WOD is a partner workout! Show up to learn the details.

Friday

110918

•••

Friday’s WOD is a partner workout! Show up to learn the details.

Thursday

110818

•••

15 Min AMRAP

5 Strict Pull-ups

10 Pushups with feet on box 24/20

15 Dumbbell Box Step Overs 50/35

Wednesday

110718

•••

6 Rounds, on the 4:00

400m Run

12 Toes to Bar

Score is slowest round. Runs will be scaled depending on speed. Other options will be available depending on weather.

Tuesday

110618

•••

Hang Power Snatch: build to heavy double

•••

For Time:
21 Hang Power Snatch 95/65

21 Barbell Facing Burpees
50 Double Unders
15 Hang Power Snatch 95/65

15 Barbell Facing Burpees
50 Double Unders
9 Hang Power Snatch 95/65
9 Barbell Facing Burpees
50 Double Unders