Strength: Back Squat5-5-5-5-5 WOD:3 Rounds For Time25 Double Unders20 Wall Ball 20/15#15 Burpees10 Pistols (Alternating)

Skill: Kipping/Pull Ups WOD:15 Min AMRAP100m Run10 Pull Ups5 Squat Cleans 135/95#

Happy Memorial Day! The only class offered today will be at 9am. Coach Russell will be choosing a hero workout.

(No Coach)3 Rounds For Time50 Ab Mat Sit Ups25 KB Swings15 Box Jumps 24/18″  

15 Min AMRAP100m Run With Med Ball 20/15#5 2-For-1 Wall Ball 20/15#10 Deadlift 135/95#

Strength:Strict Press 5-5-3-3-1-1-1 WOD:7 Min AMRAP5 Box Jumps 24/18″3 Hang Power Snatch 75/55#50m Sprint

Skill:Kipping/Pull Ups WOD:For Time Start With 20 Pull Ups Then 2 Rounds of:200m Run 10 Weighted Push Ups 45/25# Then 15 Chest To Bar Pull Ups Then 3 Rounds of:100m Run5 Turkish Get Ups 55/35# Then 10 Burpee Pull Ups…

Skill:Tire Flips WOD: “Grace”For Time30 Clean and Jerks 135/95#*Today we will do Power Cleans, there will be a 10 Min Cap.

Skill:Double Unders WOD:15 Min AMRAP3 Back Squat 95/65#3 Double Unders3 Sumo Deadlift high Pulls 95/65#6…6…6…9…9…9…Etc…

Strength:Front Squat 5-5-5-5-5 WOD:10 Min AMRAP1 Wall Climb 2 Burpee Box Jumps 24/18″3 Chest Slap Push Ups4 Squat Jumps5 Plate Ground To OH 45/25#6 Hang Power Cleans 95/65#