WOD

Sean C

High Hang Squat Snatch
Build to a heavy 2 rep max

“Power Trip”
15 Minute AMRAP:
15 Power snatch (95/65)
30 Wall balls (20/14)
60 Double unders

Box Brief:
Weightlifting clinic is Saturday at 11am with Coach Ricky. There are only 12 spots available so sign up fast! Cost is $20 (paid to Ricky).

Chris M.

6:30am class

“Twinkle Toes”
20 Minute EMOM:
Even – 200 Meter run
Odd – T2B

Box Brief:
Weightlifting clinic is Saturday at 11am with Coach Ricky. There are only 12 spots available so sign up fast! Cost is $20 (paid to Ricky).

Stephanie M

Sam

“Rack City”
For Time:
10 Power cleans (155/105)
50 Air squats
10 Front squats (155/105)
50 Air squats
10 Push jerks (155/105)
50 Air squats
10 Clusters (155/105)

“Tabata”
Hollow rocks

Box Brief:
Weightlifting clinic is Saturday at 11am with Coach Ricky. There are only 12 spots available so sign up fast! Cost is $20 (paid to Ricky).

Paytyn

Courtney

Back Squat
Build to heavy set of 5

“Fast Twitch”
For Time:
40/30 Calorie row
30 Box jump overs (24/20)
20 HSPU

Box Brief:
Weightlifting clinic is Saturday at 11am with Coach Ricky. There are only 12 spots available so sign up fast! Cost is $20 (paid to Ricky).

Jordan

Josh

“Super Soaker”
5 Rounds:
400 Meter run w/wall ball (20/14)
400 Meter run
10 Muscle-ups

Box Brief:
Weightlifting clinic is Saturday at 11am with Coach Ricky. There are only 12 spots available so sign up fast! Cost is $20 (paid to Ricky).

Foster

Mel & Tracy

“Mind Eraser”
20 Minute AMRAP:
7 Power cleans (135/95)
7 Burpees
200 Meter run

Box Brief:
Pick one thing you could do this weekend to help yourself recover.

Bob

Brock

“Rope-A-Dope”
For Time:
800 Meter run
-Then-
3 Rounds:
20 Back rack lunges (115/85)
1 Rope climb
20 Sit-ups
1 Rope climb
-Then-
400 Meter run

Box Brief:
Bring your friends today!

Monica