WOD

Saturday Community Wod Metcon (AMRAP – Rounds and Reps) 12 Min Amrap: 12 Dumbbell Push Press@35/25 12 Box Jump Overs@24/20 12 Cal Row Rest 2:00 Mins 12 Min Amrap: 100 M Run 20 Wall Ball@20/14 20 Kettle Bell Swings@53/36

Hero WOD Bert (Time) For time: 50 burpees 400-m run 100 push-ups 400-m run 150 walking lunges 400-m run 200 squats 400-m run 150 walking lunges 400-m run 100 push-ups 400-m run 50 burpees U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah,

Strength + MetCon Snatch Grip Deadlift (7×3 (Building) Every :90sec) Metcon (Time) 4 Rounds for Time: 100m Farmers Carry 53/36 20 Box Jumps 24/20 10 Power Snatches 95/65 5 Chest to Bar (RX+: 70/53-30/24-135/95-Bar Muscle Ups) LvL 3: 36/26 – 75/55 – Pull Ups LvL 2: 26/18 – 20/18 – 45/35 – Ring Rows LvL

Warrior Woman Wednesday Metcon (Time) Core WOD 3 rounds for time 10 Toes to Bar 15 Hip Extensions 20 Flutter Kicks 25 PVC Pipe Good Mornings :60 Lo-Plank Hold Metcon (Time) WOD Absurd Annie 50 Double Unders 50 PVC Pipe Situps 5 Cleans(225/185) 40 Double Unders 40 PVC Pipe Situps 4 Cleans 30 Double Unders

Strength + MetCon Front Squat (7×3 (Building) :03 sec pause @ bottom on 1st rep) Metcon (AMRAP – Rounds and Reps) 18min AMRAP 15 Pull ups 25 Wall Ball 20/14 5 Handstand Push Ups LvL 3: 10/20/3(reps) LvL 2: Ring Rows – 14/10 – Pike Push Ups LvL 1: Ring Rows – 14/10 – Seated