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Tuesday Aug 6th WOD


Strength: Alternating 12 Min EMOM Even: 2 Front Squat (start at zero on clock) Odd: 4 Back Squats

Barbell weight: 72% of 3RM Back Squat:

5 Rounds: (20 min cap) 200m Run

12 Deadlifts 9 Hang Power Cleans (155/105) (135/95) 6 Push Jerks


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Thursday June 24th WOD

Strength: 1 RM Bench Press Conditioning: (16min total) 4 rounds of 3 Minute AMRAP's 9 Front Squats (115/75)(95/65) 6 Push Press Rest 1 Min after each 3 min amrap

Wednesday June 23rd WOD

Conditioning: "Pool Party Ready" 30min AMRAP: 200m Run together 50 Sit ups 22 Push Press (135/95)(125/85)(115/75) 22 Pull ups 200m Run together 50 Sit ups 20 Hang Power Cleans (135/95)(125/85)(115/75)