REST DAY/ MAKE UP

Endurance WOD (optional)

5 rounds

400m Run

Rest same time as run

TOP 5

List your TOP 5 “Top5″ categories that you would like to see come up on Thursday’s.

Please elaborate in “comments”

Deadlift 5-5-5-5-5

WOD

10 Ring Dips

20 Sumo DL High Pull (75/55)

8 Ring Dips

16 Sumo DL High Pull

6 Ring Dips

12 Sumo DL High Pull

4 Ring Dips

8 Sumo DL High Pull

2 Ring Dips

4 Sumo DL High Pull

Post load and times to “comments”

WOD

AMRAP-20min

5 Toes to Bar

7 Box Jump (24/20)

9 Thruster (95/65)

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Michelle locking out a PR on Shoulder Press

Shoulder Press 5-5-5-5-5

WOD

3 Rounds

400m Run

15 Burpees

20 KB Swing (53/35)

Post loads and times to “comments”

8:00 class rockin the WOD

TEAM DAY

WOD

For Time:

300 Double Unders (900 single skips)

rest

2000m Row

rest

100 KB Swing (53/35)

*Take approx 5mins rest between each exerscise.

** Break up into teams and add times together. Team with lowest total time wins.

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WOD

Skill Work

Hang Snatch 3-3-3

then

4 Rounds

50 Double Unders

25 Decline Push-up

10 Hang Squat Snatch (95/65)

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