Today’s WOD

1-23-2019

Move fast and lift even heavier Str/Skill: 6×2 Low Hang Squat Clean WOD: 21 Cal Row15 Chest 2 Bar PullUps9 Clean & Jerks (155/105)

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1-22-2019

More than one use Str/Skill: 5×10Bench Press10 rep Max WOD: 30-20-10-20-30Kettlebell Shoulder to OverheadKettlebell Goblet Squats (53/35)

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1-21-2019

Crush what you hate. Str/Skill: 6×2 Power Snatch Build WOD: 5rds5 Power Snatches15 Toe 2 Bar 100 Double Under Cash Out (95/65)

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1-19-2019

Before paint Str/Skill:5×4 Overhead SquatsBuild WOD: 4min3rds14 Pull Ups7 Overhead Squats4min3rds10 Pull Ups10 Front Squats4min3rds6 Pull Ups13 Back Squats (95/65)

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1-18-2019

Yes you are! Str/Skill: 10 min Double Under Skill WOD:10 Rds9 Thrusters35 Double Unders(95/65)15min Cap

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1-17-2019

Show up on Thursday and get hint for Friday. Str/Skill:Dumbell Bench 5×10 Build WOD: 10-9-8-7-6-5-4-3-2-1Box JumpsRing DipsLunges (Each leg)

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1-16-2019

Easy Enough Str/Skill: 5×7 Close Stance Back Squats Build WOD:Row 500M 4rds 10 Deadlifts 20 Sit Ups 10 Burpees

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1-15-2019

One or two Str/Skill: 7×2 Strict PressMax WOD:21-18-15-12-9Dumbell Snatches (alt)(50/35)Wall Balls (20/14)

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1-14-2019

Just show up, the rest is easy. Str/Skill:Squat Clean & Jerks6 x 3 +2Start above 50%Build to MAX WOD: 7min AMRAP9 Toe 2 Bars3 Clean & Jerks2min AMRAPTo be announced in class (135/95)

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1-12-2019

We all need friends Str/Skill: Team practice and skill work WOD: Latin Linda10,9,8,7,6,5…….1DeadliftPush PressClean(115/85)

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