7/6/2016 W.O.D.

Strength: 10 Min EMOM 3 Strict Press, 3 Push Press, 3 Push Jerks MetCon: 60 Double Unders 50 KB Swings (55/35) 40 Box Jumps 30 Hang Snatch (95/65) 20 Front Rack Lunges 10 Strict Pull-Ups Core: 4 Min Tabata Coaches Choice

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7/1/2016 W.O.D.

Skill: 3 Min Max Double Unders MetCon: “Wittman” 7 Rounds 15 KB Swings (55/35) 15 Power Cleans (95/65) 15 Box Jumps (24/20)

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6/30/2016 W.O.D.

MetCon: 21 Clean & Jerks (95/55) / (135/95) 15 Clean & Jerks (115/75) / (155/115) 9 Clean & Jerks (135/95) / (185/135) (possible partner WOD version depending on class size) 20 Minutes of Mobility

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6/29/2016 W.O.D.

Endurance: 6 Rounds 200m Sprint (rest 2 min after each round) MetCon 5 Rounds 5 Deadlifts (225/135) /(275/185) 10 Burpees

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6/28/2016 W.O.D.

Skill: Kipping Pull-Ups + Toes-2-Bars MetCon: 20 Min AMRAP 20 Wallballs 18 Pull-Ups 16 KB Swings (55/35) 14 HSPU’s Core: 4 Min Tabata Coaches Choice

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6/27/2016 W.O.D.

Strength: 10 Min E.M.O.M 1 Power Clean + 1 Push Jerk + 1 Front Squat + 1 Push Jerk (70-80% of 1RM Jerk) MetCon: 3 Rounds 20 Knees-2-Elbows 20 Push Press (95/65) / (115/75)

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