REMINDER: NEW CLASS TIMES START TODAY
7 a.m. WOD
8 a.m. WOD
9 a.m. Team Weightlifting

Skill: Turkish Get-ups
Complete 30 Turkish Get-ups (not timed)

12 Minute AMRAP:
10 Sumo-Deadlift High Pull (75/55)
10 Thrusters (75/55)
30 Double-Unders (3:1 singles)

Good luck to Coach Nick, who is competing in the “Battle of the Fittest” today!

Complete 2 reps every minute for 8 mins:
Back Squat, 75% of 1RM

~then~

Complete for time:
Run 800 meters
100 Push ups
100 Sit ups
Run 800 meters

Partition the push ups and sit ups as necessary.

Complete for Load:

Snatch, 2-2-2-2-2-2-2

Snatch Push Press + Overhead Squat, 3 + 1 X 5

Weighted Good Mornings, 5-5-5

Rest approx 2 mins between lifts

Complete 3 rounds for time:
10 Kettlebell Swings, 53/35
Sprint 300 meters

Rest 5 mins

Complete 3 rounds for time:
10 Push Press, 95/65
Sprint 300 meters

Rest 5 mins

Plank Holds, Accumulate 5 mins

Front Squat, 2-2-2-2-2 @ 75%

21-15-9 reps for time of:
Wall balls, 20/14
Toes to bar
Burpees

Class schedule remains the same until further notice: weightlifting at 7 a.m. and regular WOD at 8 a.m.

In teams of 4

Complete For Time:
Run 400 meters (all team members complete together)
*15 Box Jumps
*15 Kettle Bell Swings
*15 Sit-ups
*15 Thrusters (75/55)
25 Push-ups (all team members complete together)
*15 Box Jumps
*15 Kettle Bell Swings
*15 Sit-ups
*15 Thrusters (75/55)
50 Air Squats (all team members complete together)
*15 Box Jumps
*15 Kettle Bell Swings
*15 Sit-ups
*15 Thrusters (75/55)
25 Toes-to-Bar (all team members complete together)
*15 Box Jumps
*15 Kettle Bell Swings
*15 Sit-ups
*15 Thrusters (75/55)

*Each team member completes each movement; only one person performs each exercise at a time. The team moves on when all team members have rotated and completed 15 reps of each exercise.

Complete 3 reps every minute for 8 mins:
Back Squat, 70% of 1RM
~then~
“Diane”
21-15-9
Deadlift (225/145)
Handstand Push-Ups