Complete for Time:
40 Sit-ups
50 KB Swings (50/35)
60 Box Jump-overs (24/20)
50 KB Swings
40 Sit-ups

Metcon Dessert:
Row a 1000 meter at moderate effort when finished with the WOD.

Back Squats
10-5-5-3-3
*Increase weight as reps decrease.

15-9-6
DB Squat Clean Thrusters (50/35)
Strict Pull-ups

Endurance WOD (7:45am)
21-15-9-9-15-21
Ball Slams (30/20)
Sit-ups
Back Extensions
*Start each round with a 400 meter Run

Community WOD (10:00am)
20 Minute AMRAP:
200 meter Run
10 Ball Slams
10 Sit-ups
10 Back Extensions

Complete 3 Rounds for Quality:
10 Single-Leg Kb Deadlift (5 per leg)
6 Turkish Get-ups (3 per side)

Complete 3 Rounds for Time:
15 Ring Rows
20 Burpees
15 Sumo Deadlift High Pulls (95/65)

10 x 2:00 Row Intervals for Max Distance
*Rest ~2:00 between intervals and record most and least meters.

10 Minute AMRAP:
200 meter Run
8 Overhead Squats (95/65)
6 Strict Pull-ups
*Rest 5 Minutes
10 Minute AMRAP:
250 meter Row
8 Front Squats (95/65)
6 Ring Push-ups

“Annie”
50-40-30-20-10
Double Unders
Sit-ups

*When finished with “Annie”, run an easy-paced mile for recovery.

Handstand Hold or Plank Tabata:
Mix it up!

“Grace”
Complete 30 Clean & Jerks for Time

Core Superset
Complete 3 Rounds of:
10 Barbell Roll-outs
10 Weighted Glute Bridges (w/ barbell)

Endurance WOD (7:45am)
Run an aerobic mile as a warm-up
“Dirty Diana”
22 Minute AMRAP:
400 meter Run
30 Kb Swings (50/35)
15 Burpees

Community WOD (10:00am)
Run an aerobic 800m as a warm-up
11 Minute AMRAP:
200 meter Run
15 Kb Swings
10 Burpees

10 Minute EMOM:
1 Power Clean + 1 Hang Squat Clean
*Increase weight each round as able.

7 Minute AMRAP:
5 Box Jumps (30/24)
3 Cleans (185/130)