Daily Workout

WOD 10 min EMOM Even: 15 Shoulder to Overhead 135/95 Odd: 15 Toes To Bar

Strength 3x5 Back Squat (max for 5 reps) WOD 3 rounds of: 30 Double-Unders 2 Muscle-Ups Rest 1:2

WOD 5 Rounds 12 Deadlifts 135/95 9 Hang Power Cleans 135/95 6 Shoulder to OH 135/95

WOD 12 min AMRAP 7 Ground to OH 115/85 7 Burpee over the box 20″

WOD 30-20-10 Sit Up Kettlebell Swing 70/53 Rest 2 min 30-20-10 Goblet Squats 70/53 Push-ups

"Fran" 21-15-9 Thrusters (95/65) Pull-ups  

WOD 10 Min EMOM Even: Row for Calories Odd: 15 KB Swings 53/35

Strength/OLY  EMOM for 5 minutes: 2 Snatches (full) @ 80% WOD    4 rounds for time:        15 shoulder to overhead 135/95 15 Toe 2 Bar   50 Doubleunders

Noon is a go!

WOD "Elizabeth" 21-15-9 of: Power Cleans 135/95# Ring Dips Static Strength 3XME L-Sit Hold - rest 45 sec

6AM is cancelled.

ALL evening classes are cancelled. Including Foundations.