WOD

Saturday Community WOD Metcon (Time) 3 Rounds for Time: 15/12 Cal Row/Bike/Ski 14 Kettle Bell Swings @53/36 13 Med Ball Cleans @20/14 12 Burpee Box Jump Overs @24/20 200 Meter Run

Hero WOD The Lyon (Time) 5 rounds, each for time of: 165-lb. squat cleans, 7 reps 165-lb. shoulder-to-overheads, 7 reps 7 burpee chest-to-bar pull-ups Rest 2 minutes between rounds. Ideally, use a pull-up bar that is 6 inches above your max reach when standing. Post time for each round to comments. Warm-up Mobility Cash Out:

Strength + MetCon Clean Complex (1 + 2 + 2 x5 (Every :90sec)) Clean(Squat) + Hang Power Clean + Split Jerk Metcon (Time) 4 Rounds for Time 18 Kettlebell Swings 70/53 9 Goblet Squats 6 Alt. KB Snatch LvL 3: (53/36) LvL 2: (36/26) LvL 1: (26/18) Warm-up Accessory Cash Out: – 2min Assault Bike/400m

Warrior Women Wednesday Metcon 10minEMOM ODD: 30sec Hollow Hold Even: 12 Toes to Bar Ellen (Time) 3 rounds for time of: 20 burpees 21 dumbbell snatches 12 dumbbell thrusters Use a single dumbbell on the snatches and a pair for the thrusters. 35-lb. DBs 50-lb. DBs Intermediate 3 Rounds for Time 20 Burpees

Strength + MetCon Snatch Complex (2 + 1 + 1 x 5) Power Snatch + Hang Snatch + Overhead Squat Every :90sec