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Tuesday September 12th WOD

Strength: 12min EMOM

Even: 4 Front Squats

Odd: 6 Back Squats

Barbell weight: Take 90% of 1rm Back Squat, then use 65% of that #


2 Rounds: For Time

200 Meter Run

5 Back Squats (115/75)

10 Alt Front Rack Lunges (115/75)

200 Meter Run

10 Pull ups

20 Alt Front Rack Lunges

200 Meter Run

15 Back Squats

30 Alt Front Rack Lunges

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Saturday March 2nd

30min Amrap 120 Hang Clean and Jerks (115/75)(95/65) 100/80 cal row 60 Stiff Leg DL (115/75)(95/65) 40 DB Box steps overs (45/25)(40/20) 20 T2B 200 Dubs

Friday March 1st WOD

We will be doing the 24.1 Open Wod on Monday! Strength: 10min EMOM 1 Deadlift 2 Hang Power Cleans 3 Push Jerks Conditioning: 2 7min AMRAPs 7min AMRAP: 5 Pull ups 7 Hang Power Cleans 9 Push ups Rest 2

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