1. Back Squat
5 Rep Max

2. “Gwen”
15 – 12- 9 Reps of Power Clean and Jerks (max load)
Rest as needed between sets

Team WOD! 8AM

1. Snatch?
On the Minute
9 x 1 rep at 80%

2. Clean and Jerk
On the Minute
9 x 1 Rep at 80%

3. “Cash Out”
1000 Meter Row

Yoga class TONIGHT! $5 a class, every Thursday at 7:30pm! Come stretch with us!!

1. Bench??
3 Rep Max

2. “Double”
AMRAP 3:
6 Kettlebell Thrusters (70, 53)
2 Rope Climbs
Rest 5 Minutes
AMRAP 3:
6 Kettlebell Thrusters (70, 53)
2 Rope Climbs

1. “Radius”
3 Rounds For Time:
6 Snatches (145, 100)
200 Meter Run

2. “Alert”
3 Rounds For Time:
50 Meter Heavy Sled Drag Between Legs
200 Meter Kettlebell Farmer’s Carry (70,53)

1. Back Squat
3 Rep Max

2. “The Pegusus”
AMRAP 6:
5 Pull Ups
10 Power Cleans (95, 65)
15 Double Unders

Team WOD! 8AM

1. Snatch
OTM

9 x 1 Rep at 75%

2. Clean and Jerk
OTM 9 x 1 Rep at 75%

3. “Roadie”
5 Rounds NOT for Time:
50 Meter Sled Drag
15 GHD Sit Ups
2 Minute Rest

Yoga class TONIGHT! $5 a class, every Thursday at 7:30pm! Come stretch with us!!