Strength: *Athletes Choice* Snatch or Clean Complex – Build to Heavy (2 Powers + 3 OHS or Front Squat) WOD: 400m run 10 clusters 135/95 400m run 10 clusters 155/105 400m run 10 clusters 185/125 Comp: 135/95, 155/105, 185/125 Fitness: 95/65...

Partner WOD: In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 25 minutes of: 25 Air Squats 20 Mountain Climbers 15 DB or KB snatches 50/35 10 Box overs 24/20 5 strict Pull-Ups Partner A starts...

Strength: Deadlift – 5 @ 55-65%, 5 @ 65-75%, 5 @ 75-85% WOD: “Grip Test” 9-15-21-15-9 KB swing 53/35 Toes to bar

7am & 8am classes only! Happy 4th of July! WOD: “Team 1776” 3 or 4 person team KB swings 53/35 Box Jumps 24/30 Air squats Push-ups Burpees Pull-ups *goal is to complete 1776 reps total of the above movements. Cycle through the movements in...

Partner WOD: “Mountain Expedition” In teams of 3: Lift 15,000# from ground to overhead (Snatch or Clean & Jerk) Box Jump 3200” One athlete will work at a time, choose a weight to cycle and an appropriate box jump height.

Strength: Push Press – Build to Heavy 10 WOD: 10 min AMRAP 10/8 bike cals 10 bottoms up kb press 53/35 (5 ea. arm) :30 plank hold Fitness: 35/26 Lifestyle: lighter