WOD

Done in descending order. 12, 12-11, 12-11-10, etc

12 KBS 55/35
11 Sit Ups
10 Push Ups
9 Box Jumps
8 Burpees
7 Wallball
6 Pull Ups
5 Power Cleans
4 STOH
3 Thruster
2 OHS
1 500m Row

5 mins planks

EMOM 5
3 Deadlift @50%
3 Clean Grip High Pull
3 Power Clean
Rest 2
EMOM 5
3 Low Hang PC @55%
3 Mid Hang PC
3 High Hang PC
Rest 2
EMOM 5
1 Squat Clean @60%
1 Mid Hang Squat Clean
1 High Hang Squat Clean
Rest 2
AMRAP 11
10 Front Squat 95/65
10 STOH
50 Double Unders

EMOM 30
Magic #+5
Wallball
Burpee
Cal Row

With the incoming forecast calling for 12+ inches of snow the 5:15 and 6:15 classes will be cancelled. The rest of the schedule will tentatively remain unchanged. We will update you as the weather system progresses. We know everyone wants to come get swole and we will get the gym dug out and open as soon as the roads are safe and passable. Stay warm out there!

100 Wallball Sit Ups

Every 2 mins for 5 rounds:
10 Back Squat @ 55%

AMRAP 10
3 Power Cleans @65%
5 HSPU
Rest 2
AMRAP 10
20 Later Bar Hop
15 KBS 55/35
10 Sit Ups

Tabata:
Air Squats
Static Squat Hold
Jumping Lunge

For time:
10-1 Deadlift @65%
1-10 Bar Facing Burpees

5 mins planks

EMOM 5 (for form) @ 40%
3 Snatch Deadlift
3 Snatch High Pull
3 Power Snatch

Rest 2

EMOM 5 (for form) @ 40%
3 Snatch Push Press
3 OHS
3 Snatch Balance

Rest 2

EMOM 5
3 Hang Squat Snatch @ 50%

Rest 2

AMRAP 9
On the left Arm:
10 KB Walking Thrusters
10 KBS
10 KB Snatch

On the Right Arm
Same

100 Wallball Sit Ups

EMOM 10
:30 ME Lateral Box Jumps

EMOM 12
1 Bear Complex
Start @ 40% ME Power Clean and increase around 5% each round.