We've moved! Join us for classes at our new location at 2550 31st Street!
| Warm Up: | Find new and improved ways to hype yourself up before your WOD |
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| WOD: | “One Bar to Rule Them All” 10 Snatch Hi-Pull 135/95# 20 Jerks 135/95# 30 OHS 135/95# 40 Power Cleans 135/95# 50 Deadlifts 135/95# |
| Warm Up: | |
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| WOD: | 10 minutes Human Flag Progression part 1 (On box) or Frog Stance Practice then 3 Rounds |
| Warm Up: | Make it your business to introduce yourself to someone you don’t know at the box today. A friendly box is a happy box. |
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| WOD: | 4 Rounds 5 Minute AMRAP 400m Run 500m Row Max Rep Double Unders rest 5 minutes |
| Warm Up: | The week is all downhill from here, get in and get stronger. |
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| WOD: | Clean & Jerk – EMOM Perform 2 High Hang Squat Clean & split Jerks @ 70% for 10 sets
Then 9-7-5 Then |
| Warm Up: | |
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| WOD: | EMOM Front Squat 3×3@70%, 2×3@80%, 1×3@90% Percentage based on 4/9/13 Then 15 Minute AMRAP |
Coach’s Note
If you drop your Kettle Bell, there is a 20 burpee penalty
Search movements e.g. “hang snatch”
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