Work it Wednesday Min 0-8 AMRAP 14 wallballs 7 toes to bar 10 cal row Min 8-16 AMRAP 20 DUs 15 situps 100 m run Min 16-24 AMRAP 6 single arm kb thrusters 53/35 10 plank elbow to hands 8/6 cal bike

Back Squat 5×3 Use your heaviest set from last week for all 5 sets *this is the final week of sets of 3. WOD Run 800m 6 rds of “Cindy” Run 400m 4 rds of “Cindy” Run 200m 2 rds of “Cindy”

Strict Press 3-3-3-3 WOD Jenny Complete as many rounds as possible in 20 minutes of: 45/35. overhead squats, 20 reps 45/35 back squats, 20 reps 400-meter run

“Filthy 50” 50 Box Jumps (24/20 in) 50 Jumping Pull-Ups 50 Kettlebell Swings (1/.75 pood) 50 Walking Lunges 50 Knees-to-Elbows 50 Push Press (45/35 lb) 50 Superman’s 50 Wall Balls (20/14 lb) 50 Burpees 50 Double-Unders This...

Backsquat 3-3-3-3-3 climbing WOD 5 rounds 2 min burpee box jumps 24/20 1 min rest This Saturday we will only have a 9am class to celebrate the life of Natasha. All donations will go to a fund for her daughter, Izzy. Details to follow!

Deadlift 3×3 “Viola” Complete as many rounds as possible in 20 minutes of: Run 400 meters 11 power snatches, 95/65 17 pull-ups 13 power cleans, 95/65 Post rounds completed to comments. U.S. Army Staff Sgt. Alex Viola, 29, was...