WOD

Back Squats

12 MIN Every 2 MINS @ 85 % Or Above

WOD

7 MIN AMRAP

6 Burpees

25 fT DB walking Lunges

9 Burpees

25 FT DB walking Lunge

12 Burpees

25 FT DB Walking Lunge

WOD

Build up to heavy Double on the bench press

Then

5 rounds

7 Bench Press

14 Cal assault Bike

Rest 1:1

WOD

15 MINS Build Up to heavy single on clean

Then

Grace 30 Clean and jerks for time

Happy Birthday Stefanie R

WOD

21-15-9

DB Snatches

Assault Bike

@ the 12 Min Mark Start

3 rounds

10 Deadlifts

10 Burpee Box Jumps

WOD

Cindy 20 MIN AMRAP

5 Pullups

10 Pushups

15 Air squats

WOD

3 Rounds for time

Row 750 M

25 KB Swings

75 DU

After Party

10 V-ups

10- Side Plank Ups

10 Side Plank rotations

10 Sec Hollow Hold

x3

WOD

A.Back Squat

3x10 @ 60-70%

B.Bench Press

3x10 @ 60-70%

C1.DB Incline Press

3x8-12

C2.DB One Arm Row

3x8-12

C3.Back Extensions

3x8-12

D. Dips Max Reps

x2

Happy Birthday Matthew D

no kids class today

no open gym this afternoon

no 515 pm Class

no 630 PM Class

Strength

10 Mins to build up to 3 rep Deadlift

Rest 5 mins

WOD

3 rounds for time

20 Deadlifts

20 Box Jump Overs