EMOM 20 minutes

1 snatch--increase weight each minute. When you reach your max, continue with that weight for remainder of time

3 bar facing burpees

70 squats 45#
60 double unders
50 sit ups
40 wall balls 20/15#
30 hand release push ups
20 pull ups
10 bar over burpees

2 rounds for time

3 wall walks
8 chest to bar pull ups
9 goblet squats 53/35#
15 good mornings 45#
17 push ups
19 air squats

3 rounds

** we did this WOD on 9/19/2013

3 rounds for time of:
15 Overhead Squats (115/75)
30 Push-ups
45 Double Unders

50 KB Swings 53/35
50 Box jumps 24/20
30 seconds 50% effort on the airdyne (should be able to talk here)
50 Deadlifts 135/95
50 Ball slams 20/15
30 seconds 75% effort on the airdyne (carrying on a conversation is difficult, but doable)
50 Toes 2 Bar
50 Wall balls 20/15
30 Seconds 100% effort on the airdyne

35 minute time cap

21-15-9

Power Clean
Shoulder to Overhead
Bar over burpees

20 minute time cap.

Friday Times

Because of region drill, wrestling divisionals and other such important events, we will be closed on Friday evening.

Friday hours:
5 - 6 a.m.
8-10 a.m.