Daily Workout

No Mobility WOD Tomorrow Moved to Thursday Night

WOD "Lynne" 5 Rounds max reps Bodyweight Benchpress Pull-ups

Strength Bar Hip Raises 3 sets of 10 reps WOD For Time 1K Row 30 KB Snatches (53/35) 10 Thrusters (75/55) 10 Thrusters (95/65) 10 Thrusters (115/80) 10 Thrusters (135/95) 10 Thrusters (155/105)

WOD "Diane" 21-15-9 Deadlifts 225/155 HSPUs

WOD For Time 30 Box Jumps 24/20 50 Wall Balls 20/14 30 KB Cleans 70/53 3 mins rest then... 3 Rounds 30 Russian twists 20/14 1 Min Plank Hold

WOD "Little Nikki" 20 min AMRAP 100 Dbl Uunders Max effort Pull-ups

No 6 AM Class tomorrow.

Strength 3 Power Cleans (touch & go) + 2 Front Squats + 1 Push Jerk: 5 attempts to establish a max for the complex WOD 20 Power Snatches 95/65# 20 HSPU 15 Power Snatches 135/95# 15 HSPU 10 Power Snatches 185/125# 10 HSPU

Strength Front Squat 3 sets of 10 reps 65-70% WOD 20 Min AMRAP 5 Burpees 1 Rope Climb 15′ 30 Double Unders

WOD "Christine" 3 Rounds 500m Row 12 Bodyweight Deadlifts 21 Boxjumps 20"

WOD "Helen" 3 rounds 400m Run 21 KB swings 53/35 12 Pull-ups or "Eva" 5 rounds 800m run 30 KB swings 70/53 30 Pull-ups

Mobility WOD Wednesday evening at 7:30PM. We ALL need more mobility in our training. Come learn how to put your body back in equilibrium.