10 Power snatch 95/65
10 Box jump overs 24/20
10 Thrusters 95/65
10 Power cleans 95/65
10 Burpee chest to bar pull ups
10 ring dips
10 burpee chest to bar pull ups
10 power cleans
10 thrusters
10 box jump overs
10 power snatch

AMRAP 15 minutes

8 Ball slams 20/15
8 Toes to bar
8 Overhead squat 95/65

20 handstand push-ups
40 KB swings 53/35
60' walking lunge with the kettlebell you just swung.
80 double unders
60' walking lunge with the kettlebell
40 KB swings 53/35
20 handstand push-ups

1 round.

9-7-5

Squat clean 185/135
Chest to bar pull ups

Then

9-7-5

Deadlift 185/135
Wall balls - 20 lb ball for men and women. Men throw to 11 feet/ women throw to 10 feet.

Then

100 double unders

Clock does not stop between rounds.

Run 400 meters

50 pull-ups

Run 400 meters

50 push-ups

Run 400 meters

50 sit-ups

Run 400 meters

50 squats

One round for time.

Schedule Change

Folks,

Unless we get a number of people requesting it, we will no longer be open from 6-7 a.m.  If you hear of someone wanting that time, let us know.

Thanks!

Great News!!  It's a partner WOD.

Each partner works one at a time.  Then tag your partner and they get to work, and you get to rest.  Each partner has to finish the entire round before tagging in their partner.

15 Burpee box jumps 20" box for men and women
15 Squat Cleans 95/65
12 BBJ 20"
12 SC 95/65
9 BBJ 20"
9 SC 95/65
6 BBJ  20"
6 SC 95/65
3 BBJ 20"
3 SC 95/65

Person one does the first set of burpee box jumps AND the squat cleans.Then they tag their partner who also does 15 of each movement.  Partner two tags one, and that person starts the round of 12.  The good news is there is  a lot of built in rest in this WOD.  Bad news, the rest periods get shorter toward the end of the workout.