Daily Workout

WOD Friday 2/24/17 Workout 17.1 For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box...

Snatch Balance 5 sets of 3 reps then... Amrap 5 minutes of: Pull-ups Amrap 4 minutes of: Burpees Amrap 3 minutes of: Thrusters 95/65 *Rest 3 minutes between each

Good Mornings 5 sets of 10 reps Overhead Plate Sit-ups 5 sets of 15 reps then... 3 Rounds 15 Power Cleans115/80 45 Double-unders 15 Push Jerks 115/80 45 Double-unders

Barbell Hip Raises 5 sets of 7 reps then... 14 min AMRAP 200 m Run 10 Front Squats 135/95 10 T2B

Floor Press 5 sets of 5 reps then... 12 min EMOM Odd: 15 Power Snatch 75/55 Even: 20 WallBalls 20/14

12 min EMOM Odd: ME Med Ball V-ups 20/14 Even: ME Supermans then... For time 800 m row 10 man makers 35/20 20 Pull ups 30 Box jumps 24/20 600 m Run

5 sets of 1 High Hang Clean + 1 Hang Clean + 1 Full Clean then... 50 Dbl Unders 30 Abmat Situps 20 Power Cleans 135/95 50 Dbl Unders 20 Power Cleans 30 Abmat Situps 50 Dbl Unders

Front Squat 4 reps @ 80%, 2 reps @ 85%, 4 reps @ 80%, 1 reps @ 90%, 4 rep @ 80%, 1 rep @ 95% then... 15 min AMRAP 10 Burpees 20 Wall Ball 20/14 30 KB Swings 53/35

Clean Grip Shrugs 5 sets of 10 reps Chin Ups 5 sets of ME then... 4 Rounds 400m Run 20 Knees-to-elbows 10 Ring Dips

This is a 6 week long class with the goal of refocusing your nutritional habits. Learning to fuel your body and mind to help increase performance and energy levels. Within this group, you will receive encouragement, develop new habits and find accountability. Eating...

Bench Press 5 reps @ 75%, 3 reps @ 85%, 1 rep + @ 95% then... 3 Rounds for time…. 30 Overhead Squats, 75/55 100 Double Unders

Single Legged split squat 5 sets of 7 reps(each leg) then... "Lola" 5 Rounds 30 Double Unders 20 Knees-to-Elbows 10 Handstand Push-Ups