WOD

Training of the day! A. 5 mins of planks B. AMRAP 12 7 Back Squats 135/95 (40% BS) 2 Shuttle Sprints (blue to blue is 1 rep) 7 Shoulder to OH 135/95 (40% BS) C. For time: 3k Row or Run
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Training of the day! A. 30 Muscle Ups for time. Or, 10 mins MU practice. B. For time: 21-15-9 Alt. KB Snatch Lateral Bar Burpees Rest 2 mins 15-12-9 Alt. KB Snatch Lateral Bar Burpees C. For time: 21 Deadlift 155/105 75 DU 15 DL 50 DU 9 DL 25 DU
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Training of the day! A. 4×10 Goblet Squat with Press out B. EMOM 8 1 Double Bear Complex @ 55% ME Clean and Jerk 1 Rep = PC,PC,FS,FS,PP,PP,BS,BS,PP,PP C. For time: Run 400m 50 Box Jump Run 400m 50 KBS 70/45 Run 400m 50 WB Run 400m 50 WBSU Run 400m 50 Burpees!
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Training of the day! A. 10 Skin the Cats! B. EMOM 12 5 Pull Ups 10 Push Ups 15 Air Squats If unable to complete a round reduce reps by 1 reps/move. C. For Reps, 4 rounds of: :20 on :10 Off Snatches @ 75/45 :40 on :20 Off Hang Cleans :60 on :30 Off Thrusters :80 on :40 Off Clean and Jerks
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Free class at 10:30 with Open gym until 1:00.
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