WOD
A.1 Snatch Grip Rack Pulls – 8, 8, 8, 8
A.2
15-12-9
Power Clean + Jerk #135/#95
2x Pull Ups
3 Rounds
30 Hollow Rocks
10 Supermans
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WOD
A.1 Bench Press – 2, 2, 2, 2, 2
A.2
5 Rounds
20 Front Rack Lunges #95/#65
10 Toes 2 Bar
5 Nurpees (No Push Ups Burpees)
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WOD
A.1
10 EMOM
3 Power Clean + 3 Front Squat
A.2
3 Rounds
Run 600M
15 Burpees
15 Box Jumps
A.3
50 Evil Wheels
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Partner WOD
“Helen Meets Fran Meets Grace”
3 Rounds
Run 400M
21 KB Swings
12 Pull Ups
Then…
21-15-9
Thrusters #95/#65
Pull Ups
Then…
30 Clean & Jerk #135/395
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WOD
A.1 Strict Press – 8, 8, 8, 8
A.2
27-21-15-9
Calorie Row
Power Clean #95/#65
A.3
6 x :15 L-Sits
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WOD
A.1 Power Snatch – 2, 2, 2, 2, 2, 2, 2, 2
A.2
3 Rounds
Run 200M
Rest :30
Run 300M
Rest :45
Run 400M
Rest 1:00
*Please Wear Reflective Vest for Early and Late Classes.
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WOD
A.1 Back Squat – 8, 8, 8, 8
A.2
3 Rounds
25 Power Cleans #95/#65
25 Wall Balls
Run 300M
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