WOD

Saturday Community WOD Metcon 25 Min EMOM: 15 Dumbbell Push Press @35/25 15 Weighted Ab Mat Sit-up@25/15 15 Deadlifts@135/95 100 Meter Run *Rest* RX+ 50/35 Dumbbell Toes 2 Bar 185/135 Deadlift

HeroWOD Klepto (Time) 4 Rounds for time of: 27 Box Jumps, 24" 20 Burpees 11 Squat Cleans, 145# In honor of U.S. Air Force Major David "Klepto" L. Brodeur, 34, of Auburn, Massachusetts, died on April 27, 2011 Warm-up Mobility Cash Out: – 2min Assault Bike/400m Jog/2min Row (Cool down speed) – 20 passes(up/down) BarBell(45)

Strength + MetCon Clean Complex (7×1 Every 90sec) Clean Complex: Hang Power Clean + 2 Front Squats Metcon (AMRAP – Rounds and Reps) 12min AMRAP 15 Wall Ball Shots 20/14 10/8 Calorie Row 5 Devils Press 35/25 RX+ 50/35 LvL 3: (WB 14/10) – (DB 25/15) LvL 2: (WB 10/8) – (DB 20/10) LvL 1:

Warrior Women Wednesdays

Strength + MetCon Snatch Comlpex (7×1 Every :90sec) Hang Power Snatch + 2 Overhead Squats Metcon (Time) 4 Rounds for Time 10 Burpees over Bar 15 Ground to Overhead 95/65 200m Run LvL 3: 75/55 LvL 2: 45/35 LvL 1: 25/15 Warm-up Accessory Cash Out: – 2min Assault Bike/400m Jog/2min Row (Cool down speed) –