Friday’s WOD:Skill: Med Ball Clean WOD:For Time:21-18-15-12-9-6-3Front Squats 95/65#SDLHP 95/65#Knees To Elbows *30 Min Cut Off

Thursday’s WOD: Skill: Med Ball Clean WOD:5 Min AMRAPBar Facing Burpee Deadlifts 225/155#*You may not drop the bar for RX

Wednesday’s WOD: Skill: Med Ball Clean WOD:100m Run21 Chest To Bar Pull Ups100m Run21 Hand Release Push Ups 100m Run21 Weighted Sit Ups 45/25#100m Run21 Squat Jumps

Skill: Med Ball Clean WOD:12 Min AMRAP4 Bar Muscle Ups 8 Wall Ball 20/15#12 Barbell Lunges 45/35# (6 Each Leg)

Skill:Med Ball Clean WOD:5,4,3,2,110,20,30,40,50 Clean and Jerk 155/110#Double Unders

No Coach For Time: 200m Run 6 Rounds of Cindy 400m Run 4 Rounds of Cindy 600m Run 2 Rounds of Cindy

Hero WOD: “Roy” 5 Rounds For Time 15 Deadlifts 225/155# 20 Box Jumps 24/18″ 25 Pull Ups Put those pull up skills to work!

Skill: Kipping/Pull Ups WOD:10 Rounds For Time5 Chest Slap Push Ups10 Back Squats 135/95# (Taken from the ground for RX)15 Double Unders50m Run *25 Min Cap

Skill:Kipping/Pull Ups WOD:For Max Reps:1 Min of Max Chest To Bar Pull Ups1 Min RestThen6 Min AMRAP 5 Burpee Box Jumps 24/18″5 Plate Ground To OH 45/25#1 Min RestThen 1 Min of Max Toes to Bar

Wednesday’s WOD: Skill of the week: Kipping/Pull Ups WOD: 12 Min AMRAP 10 Overhand Grip Deadlifts 95/65# 8 Hang Power Cleans 95/65# 6 Push Press 95/65# Hey gang, our promo for the intro sessions and unlimited classes for two months…