WOD

“Disturbed”
20 Minute EMOM:
Minute 1 – Max Air Squats
Minute 2 – Max Dumbbell Snatches (50/35)
Minute 3 – :45 Plank
Minute 4 – Rest

Meme of the Week:

“Strict Sandwich”
For Time:
800 Meter Run
-then-
1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
Strict Pull-ups
Strict Press (95/65)
-then-
800 Meter Run

Box Brief:
Bring A Friend Day is on Thursday!

Both Saturday classes this week will have a Hyrox theme. Bring some running shoes!

Comp Class returns this Saturday at 10:30am. All levels are welcome.

Front Squat
Build to heavy set of 5

“Work Ladder”
6 Minute Ladder: 2/2, 4/4, 6/6, etc…
Dumbbell Step-ups (50/35)
Burpees

Box Brief:
Bring A Friend Day is on Thursday!

Both Saturday classes this week will have a Hyrox theme. Bring some running shoes!

Comp Class returns this Saturday at 10:30am. All levels are welcome.

“Open WOD 18.1”
20 Minute AMRAP
8 Toes to Bar
10 Dumbbell Hang Clean & Jerks (50/35)
14/12 Calorie Row

Quote of the Week:
“Well done is better than well said.”
Benjamin Franklin

Box Brief:
Both Saturday classes this week will have a Hyrox theme. Bring some running shoes! 

Comp Class returns this Saturday at 10:30am. All levels are welcome. 

“Open WOD 16.4”
13 Minute AMRAP:
55 Deadlifts (225/155)
55 Wall Balls (20/14)
55 Calorie Row
55 Handstand Push-ups

Recipe of the Week:
Here is a meal prep idea with excellent macros!

“T-Boost”
4 Rounds Each: 40 seconds on, 20 seconds rest
Bike for Calories
Ring Rows
V-Ups
Sandbag Carrys
Rope Climbs

Meme of the Week:

Back Squat
Build to a heavy set of 5

“Day at the Farm”
For Time:
200 Meter Farmers Carry (70/53)
20 – 10 Meter Lunges

Box Brief:
Tac Class is this Saturday at 10:30am. All ability levels are welcome.

Comp Class returns on Saturday the 25th at 10:30am. All ability levels are welcome.

“Caliber”
21 – 15 – 9
Row for Calories
Ring Dips
2-Minute Rest

5 Rounds:
9 Kettlebell Swings (70/53) (53/36) (36/26)
9 Hand Release Push-ups
2-Minute Rest

For Time:
45 Alternating Dumbbell Snatches (50/35)
45 Burpees (35) (25)

Box Brief:
Tac Class is this Saturday at 10:30am. All ability levels are welcome.

Comp Class returns on Saturday the 25th at 10:30am. All ability levels are welcome.