WOD

Girl WOD Wednesday Metcon (AMRAP – Rounds and Reps) Core: 10 Min AMRAP 20 Second Hollow Hold 15 Hollow Rocks 20 Plank Shoulder Taps (L/R=1) Metcon (Time) Front Squat Nancy 5 Rounds for Time 400 m run 15 Front Squat 95/65lbs

Tuesday Strength + Metcon Metcon (AMRAP – Rounds and Reps) 12 Min For Quality 16 x Dual DB or KB Bent Over Row (as heavy as you can to keep good form) 16 x Alternating Pistols 6-8 x Strict Pull Up Metcon (AMRAP – Rounds and Reps) 12 MIN AMRAP: Buy in : 200 Single

Manic Monday Metcon (AMRAP – Rounds and Reps) 25 Min AMRAP: 5 Chest to Bar Pull-Ups 10 Bar Facing Burpees 15 Deadlifts 185/135# 20 Wall-Ball Shots Rest 1 Minute

Saturday Community Wod Metcon (AMRAP – Rounds and Reps) 7 Min Amrap: 12/10 Cal Row, Bike, Ski 12 Dumbbell Thrusters@35/25 12 Sit-ups Rest 2:00 7 Min Amrap: 12 Russian Kettle Bell Swings@53/36 12 Alt KB Front Rack Lunges 200 M Hill Sprint Rest 2:00 RX+ 50/35, GHD or Weighted Situps(med ball)20/14 RX+ 70/53 Metcon (Time)

Hero WOD Friday!!! Metcon (AMRAP – Rounds and Reps) Cilliro AMRAP in 24 minutes 10 Hang Power Cleans (95/65 lb) 22 Air Squats 14 Burpees