Deadlift
3-3-3
Double Under Tabata
*Rest 2 minutes
Complete for Time:
21-15-9
Pull-ups
Box Jump-Overs

Complete 6 Rounds for Time:
Overhead Squat (95/65)
12 Toes to Bar

1. Row 1000m for Time
*Set a benchmark for a re-test in a few months!
2. 100 Double Unders for Time
*Set a benchmark for a re-test in a few months!
3. Pull-up Program Station

10 Min EMOM:
1 Clean + 1 Hang Clean @ 80% 1RM Clean
then…
As far as possible in 10 minutes:
2 Front Squat (same weight as EMOM)
2 Burpee Lateral Jumps over bar
2 Front Squat
4 Burpee Lateral Jumps over bar
2 Front Squat
6 Burpee Lateral Jumps over bar
etc…

35 Min AMRAP:

Run 800m
10 Knees to Elbows
20 Single Arm Kb OHS (Kb Snatch to Overhead 53/35)
30 Burpees
40 Weighted Jumping Lunges (45/35)
50 Mountain Climbers
40 Butterfly Sit-ups
30 Double Unders
20 Push-ups
10 Pull-ups
Row 250m

Invite your friends to join you for a Partner WOD at 10:30am and/or bring your family to the Potluck at noon!

*We are at the NEW space located in the Meadowlark Shopping Center.
(9110 W. 6th Ave, Lakewood, CO 80226)

2016 CELEBRATION!

With a partner, complete for time in any order:
Row 2016 meters, cumulative
2016 Speed Steps, cumulative
And…
{20 reps for each partner, 16 exercises…get it?!}
Ball Slams (30/20)
Burpees
Sit-ups
Box Jumps (24/20)
Pull-ups
Db Thrusters (30/20)
Db Walking Lunges (30/20)
Wall Ball Shots (20/14)
Hollow Rocks
Toes to Bar
Ring Dips
Kb Swings (50/35)
Goblet Squats (50/35)
Plate Ground to Overhead (45/25)
Plate Russian Twists (45/25)
Push-ups