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Wednesday May 23rd WOD


Warm UP:

10 minutes Amrap of: 50 single unders 5 scap pull ups + :15sec bar hang 10 hollow rocks + :15sec hollow hold

5 Ring Rows 5 push ups 5 Samson stretch lunges

Conditioning: Partner WOD (split reps evenly) (25min cap)

4 Rounds for time:

600m Run Together

12 Power Cleans (155/105)(135/95)

12 HSPU

12 KB Swings (70/55) (55/35)

12 Burpees over bar

*600 m run, you will run to the 400m mark and then 200m mark. Or Run past the stop sign to Alexandria and head back.


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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