Community WOD (10:00am)

12 Minute AMRAP of:
200 Meter Run
20 Kettlebell Swings
20 Sit-ups
10 Box Jumps

*If beginning a run under 2 minutes, do 10 burpees instead. 200 Meter Run/10 Burpees = 10 reps in last round

Endurance WOD (7:45am)

4 Rounds for Time:
400 Meter Run
20 Squat Snatch (75/55)
10 Box Jumps

Rx+ (95/65)

LOREDO

Six rounds for time of:
•24 Squats
•24 Push-ups
•24 Walking lunge steps
•Run 400 meters

FGB Style Tuesday

3 Rounds for Reps
Minute 1 – Calorie Row
Minute 2 – Sit-Ups
Minute 3 – Kettlebell Swings (50/35)
Minute 4 – Burpee Box Jumps (24/20)
Minute 5 – Rest

*Score is total reps for all movements throughout all 3 rounds

Strict Pull-up Work

3 Sets of:
Max Strict Pull-ups Straight Into
Max Negative Pull-up

*Modify with bands or seated pull-ups
*Score is max reps of strict pull-ups. Add negative time to notes
*Rest at least 90 seconds-2 minutes between sets

8 Minute Wednesday

8 Minute AMRAP of:
40 Double Unders
50′ 1-Arm Overhead Walking Lunges (30/20)
15 Wall Balls (20/14)

Snatch Complex EMOM

Every minute, on the minute for 8 Minutes:
1 Hang Squat Snatch
1 Squat Snatch
*Build throughout, up to 90% of 1RM

Endurance WOD (7:45am)

For Time:
1 Mile Run
20 Box Jumps (24/20)
40 Sit-ups
20 Front Rack Lunges (75/55)
800 Meter Run
20 Front Rack Lunges (75/55)
40 Sit-ups
20 Box Jumps (24/20)
400 Meter Run

Keep on Moving

2 Rounds
4 Minute AMRAP of:
40 Double Unders
20 Russian Twists (45/25)
20 Air Squats
20 Kettlebell Swings (50/35)
*Rest 90 seconds between rounds. Pick up where you left off.
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