Barbell Thrusters 5×5 Every minute on the minute for 12 minutes 8 Bent over rows 4 DB Thrusters 2 Burpees
Take 10 mins and find your 1R Max Box Jump Height 100m Waiters Walk 100m Sprint 12 T2B 5RFT
Push Press 184.108.40.206.5 12 min AMRAP 3/3 Dumbell Power Snatch 6 Decline Push Up 6/6 Lateral Swing
5×5 Front Squat 2/2 TGU 50 Air Squats 2/2TGU 40 Air Squats 2/2 TGU 30 Air Squats 2/2 TGU 20 Air Squats 2/2 TGU 10 Air Squats
Jumping “Helen” 400m Run 12 Pull Ups 21 Swings 21 Box Jumps 3rft
Reminder: 5:30am and 9:30am classes only today. WOD – Deck of Cards Thanks to everyone at the 9:30 for helping out today! We are looking forward to getting settled this weekend and we can’t wait to see you Monday at our new place!
Make up WOD Catch up on your Deadlifts, Power Clean, or Jerk
In honor of the First ever Q WOD – we will complete the following: 100 Burpees and 1 Mile (6 laps) FT Can be broken how ever you choose – Choose wisely! Enjoy your last mile including the parking lot hills!
Dead Lift 220.127.116.11.1 15 min AMRAP Wall Ball Push Up Ab Mat 1 rep, 2 reps, 3 reps, 4 reps…..infinity!
Power Cleans 18.104.22.168.3 10! Front Squat Strict Pull Ups