Just, Step, Thrust

3 Rounds
3 Minute AMRAP of:
40 Double Unders
20 Dumbbell Weighted Step-ups (30/20 – Each Hand & 24/20 for boxes)
10 Dumbbell Thrusters (30/20)
*Rest 60 Seconds Between Rounds

Endurance WOD (7:45am)

2 Rounds:
12 Minute APRAP
40/32 Calorie Row
30 Burpees
20 Sit-ups
10 Ground to Overhead (45/25lb weight plates)
*Rest 2 Minutes Between Rounds

Community WOD (10:00am)

12 Minute APRAP of:
40/32 Calorie Row
30 Burpees
20 Sit-ups
10 Ground to Overhead (weight plate of choice)

Partner Mary

20 minute AMRAP of:
• 5 HSPU
• 10 Pistol squats
• 15 Pull-ups

*1 Partner working at a time, switch as needed

Farmer Thursday

3 Rounds with 3 Minutes on the Clock
50 Meter Farmer Carry (30/20 – each arm)

With Remainder of 3 Minutes, AMRAP of
20 Flutter Kicks (L+R=1)
10 Deadlifts (135/95)
*Rest 60 Seconds Between Rounds
*Pick up where you left off each round

*For farmer carries, kettlebells preferred. If needed, use dumbbells,

Core Work

3 Rounds:
15 GHD Sit-ups
30 Bird Dogs

ROMWOD

We will close out class with a ROMWOD

Rope Clmbs

15 Minutes of Rope Climb Practice
If you have rope climbs, test max climbs in 60 Seconds
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