WOD

Hersh

“Open WOD 15.3”
14 Minute AMRAP:
7 Ring muscle-ups
50 Wall balls (20/14)
100 Double unders

Box Brief:
Thursday is Bring A Friend Day! (BAFD)

Sam D

…

Power Clean
Build to a 1 rep max

“Tiger Blood”
3 Rounds:
400 Meter run
10 Unbroken power cleans
200 Meter run every time a set is broken

Box Brief:
Thursday is Bring A Friend Day!

Grimes

Creed

“Slasher”
13 Minute AMRAP:
50 Dumbbell snatches (50/35)
40 Burpees
30 T2B
20 HSPU

Box Brief:
Thursday is Bring A Friend Day!

Rick

Stephanie M

“Deadbeat Cindy”
20 Minute AMRAP:
3 Rounds Cindy
3 Deadlifts
1 Round Cindy = 5 Pull-ups, 10 Push-ups, 15 Air Squats
Score = Total weight lifted of all reps combined. For example: 12 reps at 100lbs =a score of 1200.
Athletes may add or subtract weight after each round.

Box Brief:
Have a great weekend!

Joel A

…

“Kick Push”
For Time:
80 Double unders
800 Meter run
800 Meter row
60 Double unders
600 Meter run
600 Meter row
40 Double unders
400 Meter run
400 Meter row

Box Brief:
Just a reminder our 6:30 and 7:30pm classes are cancelled tonight for the Weightlifting Clinic.

Brando

Natalee

Thruster
Build to 1 rep max

“Broken Vessel”
27 – 21 – 15 – 9
Dumbbell strict press (35s/25s)
100’ Dumbbell walking lunge (35s/25s)

Box Brief:
Weightlifting Clinic is this Thursday at 6:30pm. There are only 12 spots available so sign up fast. Cost is $20 (paid to Ricky). Our 6:30 and 7:30pm classes will be cancelled to accommodate.

Amy

…

“Speed Boat”
5 Rounds: every 4:00
30/20 Calorie row
10 Burpee box jump overs (30/24)

Box Brief: 
Weightlifting Clinic is this Thursday at 6:30pm. There are only 12 spots available so sign up fast. Cost is $20 (paid to Ricky). Our 6:30 and 7:30pm classes will be cancelled to accommodate.

Grayson

8:30am class

“Hot Box”
3 Rounds:
400 Meter run
20 T2B
20 OHS (95/65)

Box Brief:
Weightlifting Clinic is this Thursday at 6:30pm. There are only 12 spots available so sign up fast. Cost is $20 (paid to Ricky). Our 6:30 and 7:30pm classes will be cancelled to accommodate.

Jake & Parker