Tuesday Jan 30th WOD

Reminder:!!! Saturday at 11am we are having a Nutrition Seminar with Dr. Tracey Greenwood!

Come workout at 9am on Saturday and stay for the seminar!

Strength: Front Squats:

3x3 @ 90%

Then 1 set of 20 reps unbroken. Lower the weight to about 50%

Conditioning: Re Test! WOD was done on Dec 19th. Compare times!

Conditioning: (20min Cap)

8 ROUNDS 16 FRONT RACK Alt LUNGES (135/95) ( 115/75) 16 BOX JUMP OVERS

(can lunge frontwards or backwards)

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Today is my birthday BUT we will be celebrating with a bday wod on Tuesday since its leg day! My favorite day! Reminder: 5&6 am are OPEN GYM and there is NO 9:30 today. I will see everyone at 4:30pm!

For Time (with a Partner): 64 Front Squats (135/95 lb)(125/85)(115/75) 64 Kettlebell Swings (70/55)(55/35) 16 Burpees 400 meter Run 64 Hang Power Cleans (135/95 lb)(125/85)(115/75) 64 Alt DB Snatches

Strength: 10 Min EMOM 1 Deadlift 2 Hang power clean 2 Push press Conditioning: 50 Alt step ups (45/25)(40/20) 30 Thrusters (95/65)(75/55) 50 Alt step ups 30 Push Press 50 Alt step ups