Special Memorial Day Schedule

We will have a 9:15 am class only this Monday. Please let us know if you have any questions.

Thursday's WOD

Bench press 2-2-2-2-2
(last set should be 85-90% of 1-rep max)

Complete as many rounds as possible in 12 minutes of:
15 Push-ups
250m Row

Wednesday's WOD

Wallball 2-for-1's
Find WOD weight or sub and practice.

Sumo deadlift high-pull 2-2-2-2-2-2-2-2-2-2
Add weight every minute, on the minute.

21-15-9 rep rounds of:
Wallball 2-for-1's
Ring rows

Tuesday's WOD

As many rounds as possible in 9 minutes of:
9 Box jumps
9 Sumo-deadlift high pulls (75/50)

For time:
2000m Row

Push press 2-2-2-2-2
(last set should be 85-90% of 1-rep max)

Monday's WOD

Monday:
Front Squat 2-2-2-2-2
(last set should be 85-90% of 1-rep max)

Five rounds for time of:
10 Power cleans (135/95)
15 Wall ball shots (20 to 10'/14 to 9')

Saturday's WOD

Weighted back extension 3x15

Hang power cleans 2-2-2-2-2

10-9-8-7-6-5-4-3-2-1 rep rounds of:
Ring dips
Burpees

Friday's WOD

Shoulder Press 3-3-3-3-3

Three rounds for time of:
Run 800 meters
Rest 2 minutes