Category: Uncategorized

15 mins to find 1 rep max Front squat 3 rounds for time Row 300 meters 100 meters walking lunges 50 air squat

Weightlifting 10:30am Open gym 11:00 am to 12:00 pm

10 am team WOD 11 yoga

Five rounds for time: 30 Kettlebell swings (32kg/24kg) 30 Burpees 30 anchor sit ups”no ab mats”

15 mins find 1 rep power clean 10 min skill Kb snatch WOD 4 rounds 32 split Jumps alternating 16 kb snatch 8 each hand

5×3 push press 60 sec rest WOD 800 m row 21 thrusters 115/95 21 ring dips 400 m row 15 thrusters 15 ring dips 400