Thursday's WOD

21-18-15-12-9-6-3 reps for time of:
Sumo deadlift high pull (95/65/45)
Lateral jumps over obstacle (24/20/12)

For lateral jumps, use athletic tape strung between two objects. Two or three feet per athlete should be enough. Touching tape is a no rep.

Death by dips. Set up boxes at 30". Use plates on top of boxes for more height/stability.

Wednesday's WOD

"Christine"
Three rounds for time of:
Row 500m
12 Deadlifts (225/155/115 competition) (155/105/80 level testing)
21 Box Jumps (30/24/20 competition) (24/20/12 level testing)

Level Testing

Yoga for 6am Wednesday

We are doing a "Back to Basics" class for a full body stretch and recovery.

Tuesday's WOD

21-15-9 rep rounds of:
Wallball shots (20/14/10)
Jumping pull-ups

Level testing

Special Class Times Wednesday

Due to "Beggars' Night" in Granville, our evening class times will be at 4 PM and 7 PM on Wednesday.

Monday's WOD

Five rounds for time of:
12 Push press (115/75/65)
40 meter Shuttle sprint (4 x 10 meters)
8 Squat snatch (115/75/65)

Teach the GHD sit-up.
GHD work: 3 x 10,15, or 20 reps

Friday's WOD

Deadlift 2-2-2-2-2-2-2-2-2-2
Deadlift on the minute, every minute
(After WOD; do not drop deadlift at top… keep it under control the whole time)

1000 meter Row
Rest 4 minutes
Dumbell "Tabata" Thrusters @ 40% Bodyweight (round UP)