9am Class
8am Class 5 Mile Row Post your scores to the Whiteboard. Workout of the Day For Time 100 DU 30 KB Swings (2/1.5) 20 HSPU 30 KB Swings (2/1.5) 100 DU Post your scores
Partner WOD
Workout of the Day Partner Wod Teams of 3 200 wall balls (20/14) (Partners hold wall sit), 100 hand release push ups (Partners hold top of push up), 50 synchro sit ups (locked arms).
3 Rounds for Time
Warmup Slow 8 minute AMRAP 200m row, 10 pull ups, 10 GHD sit ups. Post your scores to the Whiteboard. Strength Deadlift Find your 5 rep max. 1×5 Post your scores to the Whiteboard.
Warmup 30 seal jumps, 10 air squats, 10 push ups, 10 sit ups, 20 walking lunges. Post your scores to the Whiteboard. Strength Bench press 80-85% add 5 lbs. Post your scores to the
6 Minute AMRAP
Warmup A. Handstand walk length of mats. B. 3 rounds 10 KB swings, 10 box jumps. Post your scores to the Whiteboard. Strength Cleans 10×1 add 5 lbs. Post your scores to the Whiteboard.
For Time
Warmup Warmup A. Reverse hypers 3×10 B. 3 rounds 20 calories row, 10 empty bar thrusters. Post your scores to the Whiteboard. Strength Back squat 3×5 80–85% add 5 lbs. Post your scores to
4 rounds for max reps
Warmup Warmup A. 2 minute jump rope B. 3 rounds 20 calorie row 10 OHS Post your scores to the Whiteboard. Strength Front Squat 3×5 80-85% Post your scores to the Whiteboard. Workout of
Annie
Strength Deadlift 1×5 +10 Post your scores to the Whiteboard. Workout of the Day “Annie” 50-40-30-20-10 reps for time of: Double-unders Sit-ups Post your scores to the Whiteboard.