Weighted Pull-ups
Take 10 minutes to find a 1RM

Complete for Time:
400 meter Run
5 Burpees
5 Pull-ups
400 meter Run
10 Burpees
10 Pull-ups
400 meter Run
15 Burpees
15 Pull-ups
400 meter Run
20 Burpees
20 Pull-ups

Push Jerk
Find your 2RM in 6-7 sets total

10-9-8-7-6-5-4-3-2-1
Push Press (95/65)
Box Jumps (24/20)
Squat Cleans (95/65)
*Start each round with a 100 meter Run.

Endurance WOD (7:45am)
“Double Christine”
Complete 6 Rounds for Time:
500 meter Row
12 Bodyweight Deadlifts
21 Box Jumps (24/20)

Community WOD (10:00am)
“Christine”
Complete 3 Rounds for Time:
500 meter Row
12 Deadlifts (Barbell or KB)
21 Box Jumps or Step-ups

Spend 15 minutes working up to a Heavy Turkish Get-up

Complete for Time:
10 Plate Ground to Overhead (45/25)
20 Pull-ups
30 Push-ups
40 KB Swings (50/35)
50 Weighted Reverse Lunges (30/20)
60 Wall Ball Shots (20/14)

20 Minute Partner WOD:
Partner A: Run 400 meters
Partner B: Row for max meters until partner returns from the run
*Switch and repeat until time ends

Complete for Time (individually):
50 Burpees
50 Walking Lunges

Bench Press
5-5-5-5
*Aim for approx 70% of 1RM.

21-15-9
Push Press (105/75)
Box Jump-Overs (24/20)
Toes to Bar

Run an aerobic mile as a warm-up

“The Nemesis”
Complete for Time:
100 Double Unders
30 Pistols
100 Double Unders
20 Pistols
100 Double Unders
10 Pistols

Core Tabata: 
Alternate between Hollow Rocks and Supermans (4 intervals each)

10 Minute EMOM:
1 Snatch Grip Deadlift + 1 Hang Snatch + 1 Overhead Squat
*Work up to WOD weight.

“Squat Izzy”
Complete for Time:
30 Squat Snatches (115/80)

Endurance WOD (7:45a)
Complete for Time:
Cash In: 100 Double Unders & 800m Run
10 Toes to Bar
20 Box Jumps (30/24)
30 Push-ups
40 Sit-ups
50 Calorie Row
40 Sit-ups
30 Push-ups
20 Box Jumps
10 Toes to Bar
Cash Out: 100 Double Unders & 800m Run

Community WOD (10:00a)
*Same as the Endurance WOD but reduce the reps in half.

Stamina Back Squat
On the Minute x 18 (3 Rounds):
Minute #1:6 Back Squats @ 65%
Minute #2: 10 Hollow Rocks
Minute #3: 4 Back Squats @ 70%
Minute #4: 10 Push-ups
Minute #5: 2 Back Squats @ 75%
Minute #6: 10 Ring Rows

Complete 3 Rounds for Time:
20 DB Snatch, alternating arms (40/30)
15 Deadlift (185/135)