WOD

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

….

“Over It”
16 Minute EMOM:
Even – 20/15 Calorie row
Odd – Max Shoulder to overhead (115/85)

Box Brief:
This Thursday is Bring a Friend Day!

Enrique

Josh M

Front Squat
Build to heavy set of 5

Squat Clean
Build to heavy set of 2

Box Brief:
Bring a Friend Day is this Thursday!

Stephanie M & Courtney H

Marie

“Angie”
For Time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air squats

Box Brief:
This Thursday is Bring a Friend Day!

Josh B

Brent & Emmy

“Jackie”
For Time:
1000 Meter row
50 Thrusters (45/35)
30 Pull-ups

Box Brief:
Don’t forget to stretch/recovery from the week!

George

Erica

Squat Snatch
Build to a heavy triple

“Rising Storm”
For Time:
10 Power snatch @65% of today’s 3RM
10 Power snatch @70%
10 Power snatch @75%
10 Power snatch @80%

Box Brief:
A reminder the weightlifting clinic is tonight! Our 6:30 and 7:30pm classes will be cancelled to accommodate.

Paige

Lincoln

“All About The Benjamin’s”
For Time:
1 Mile run
100 Wall balls (20/14)
100 PVC sit-ups
100 Burpees
1 Mile run

Box Brief:
Weightlifting clinic is this Thursday at 6:30pm. Our 6:30 and 7:30pm classes will be cancelled to accommodate Sign up sheet is on the front desk. Cost is $20 (paid to Ricky). Sign up quick! There are only 12 spots available.

Jay