WOD

9-7-5

• Bar Muscle Ups
• Hang Power Snatch (135/95)

12 Minute Ladder: (3-6-9-12-15-18-etc…)

• Dead lift (135/95)
• Front Squat (135/95)
• Shoulder to Overhead (135/95)

http://youtu.be/FFhndH1RdEk

Teams of 3

7 Minute AMRAP: 

• T2B

**3 Minute Rest

7 Minute AMRAP: Hang Power Clean

• (135/95)
• (165/115)
• Max Reps (185/135)

**3 Minute Rest

7 Minute AMRAP: 

• Strict Pull-Ups

Announcements:

1. Saturday class schedule will now change to 9am and 10am. 

For Time:

• 50-Pistols
• 25-Dips
• 40-Pistols
• 20-Dips
• 30-Pistols
• 15-Dips
• 20-Pistols
• 10-Dips
• 10-Pistols
• 5-Dips

Announcements:

1. Saturday class schedule will now change to 9am and 10am. 
2. This Thursday we are holding our weightlifting class with Ricky from 6:30-??? This means there will be no 6:30 or 7:30pm class Thursday. 

5-4-3-2-1—Dead lift

**Score=Total weight moved

Announcements:

1. Saturday class schedule will now change to 9am and 10am. 
2. This Thursday we are holding our weightlifting class with Ricky from 6:30-??? This means there will be no 6:30 or 7:30pm class Thursday. 

For Time:

• 50-Box Jumps (24/20)
• 25-HSPU
• 40-Box Jumps
• 20-HSPU
• 30-Box Jumps
• 15-HSPU
• 20-Box Jumps
• 10-HSPU
• 10-Box Jumps
• 5-HSPU

  
Announcements:

1. Saturday class schedule will now change to 9am and 10am. 
2. This Thursday we are holding our weightlifting class with Ricky from 6:30-??? This means there will be no 6:30 or 7:30pm class Thursday. 

10 Minute AMRAP:

• 10-Burpees
• 20-Wall Balls (20/14)

Announcements:

1. Saturday class schedule will now change to 9am and 10am. 
2. This Thursday we are holding our weightlifting class with Ricky from 6:30-??? This means there will be no 6:30 or 7:30pm class Thursday. 

“Del”

For Time:

• 25-Burpees
• 400 Meter Run w/Med Ball (20/14)
• 25-Weighted Pull Ups
• 400 Meter Run w/Med Ball
• 25-HSPU
• 400 Meter Run w/Med Ball
• 25-C2B Pull Ups
• 400 Meter Run w/Med Ball
• 25-Burpees