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Friday Jan 29th WOD

Strength: 10 Min EMOM

1 Power Clean

2 Push Press

2 Push Jerks



Conditioning: 15 Min AMRAP

3 Box Jump Overs

3 Toes to Bar

3 Push Push Press (135/95) (125/85)

3 Chest to Bar Pull-ups


6 Box Jump Overs

6 Toes to Bar

6 Push Press

6 Chest to Bar Pull-ups


9 Box Jump Overs

9 Toes to Bar

9 Push Press

9 Chest to Bar Pull-ups


12 Box Jump Overs

12 Toes to Bar

12 Push Press

12 Chest to Bar Pull-ups


Add 3 Reps Each Round

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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