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Tuesday Oct 5th WOD

Strength: Back Squat

1x 6 @ 65%

1x6 @ 75 %

1x3 @ 80 %

1x2 @ 90

1x6 @ 65



Conditioning: (20min Cap)

3 Sets Each Set is 3 Rounds of: 12 Deadlifts (135/95)(125/85) 9 Hang Power Cleans (135/95)(125/85) 6 Burpees Once you Complete 3 Rounds of the 12-9-6..... Rest 2 Min Repeat for 2 more Sets.


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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