“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)

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

Every 2 Minutes for 12 Minutes:
5 Power Snatch (95/65)
5 Strict Ring Dips
5 Push Press (95/65)
25 Double Unders

Complete 5 Rounds for Quality:
500 meter Row
15 Bench Press (135/95)
*Record fastest and slowest row time.

Run an aerobic mile as a warm-up

20 Minute AMRAP:
5 Strict Handstand Push-ups
10 Pistols, alternating legs
15 Strict Pull-ups

“Loredo”
Complete 6 Rounds for Time:
24 Air Squats
24 Push-ups
24 Walking Lunges
400 meter Run

Endurance WOD (7:45am)
6 Minute AMRAP:
800 meter Run
In remaining time, complete max reps of Wall Ball Shots (20/14)
*Rest 3 minutes
6 Minute AMRAP:
800 meter Run
In remaining time, complete max reps of Double Unders
*Rest 3 minutes
6 Minute AMRAP:
800 meter Run
In remaining time, complete max reps of Calorie Row
*Rest 3 minutes
6 Minute AMRAP:
800 meter Run
In remaining time, complete max reps of Burpees

Community WOD (10:00am)
Same as above, but switch to 4 Minute AMRAPs with a 400 meter Run and a 2 minute rest.

Complete for Time:
5 Strict Muscle-ups
50 Double Unders
4 Strict Muscle-ups
40 Double Unders
3 Strict Muscle-ups
30 Double Unders
2 Strict Muscle-ups
20 Double Unders
1 Strict Muscle-ups
10 Double Unders

Tabata #1: Handstand Hold and Isometric Squat Hold (off the wall)
*Rest 2 minutes
Tabata #2: Overhead Plate Lunge, in place (45/25) and Plate Ground to Overhead (45/25)
*Rest 2 minutes
Tabata #3: Sit-ups and Push-ups
*Rest 2 minutes
Tabata #4: Wall Ball Shots (20/14) and Medicine Ball Squat Cleans (20/14)