WOD

A. Back Squat 5-4-3-3-3-3-3  building   B. 2 rounds 40 back squat (75/55) 50 ft sled push (5×45/4×45) 400m run  

A. Deadlift 5×5 @ 75% B. 12 min AMRAP 10 deadlift (135/95) 8 hangpower clean 6 jerk  

*10am FREE community class **11am monster mash up advanced class 10am WOD: 5 rounds 12 farmer lunge (100/70) 40 double under 16 abmat sit up

*9am members Class **10am FREE community “get your feet wet” class WOD: 3 rounds, 1 min at each station 1:00 air squat 1:00 burpee 1:00 pull ups 1:00 kettlebell deadlift (53/35)

A. nasty girl “GRACE” 30 clean and jerk (135/95) -rest 5 min B. 50 toe2bar

A. strict pull ups (or scale up to weighted) 6 min EMOM 5 reps   B. Core Values: 3 rounds 16 Russian twist (53/35) 16 plank to pike (scale up to rower pike)   C. 8 min AMRAP 16 kettlebell swing (53/35) 150m run    

A. back rack lunge: 4-4-4-4-4  building   Chipper: 150m walking bodyweight lunge 200 double under 40 wallball (20/14)

nasty girl “FRAN” 21-15-9 Thruster (95/65) pull up   -rest 5-7  min   for time: 150m sled push (3×45)

WHOLE30 DAY 7! STAY STRONG. A. Snatch grip deadlift high pull 6×3 @ 85% B. 12 MIN AMRAP 6 power snatch (95/65) 6 burpee

*10 am FREE community class **11am monster mash up advanced workout 10am WOD: 5 rounds 18 kettlebell swings 10 hand release push ups 50 ft pavement sled push (4×45/3×45)