WOD

Travis

*Score=total weight moved over all sets combined. 

Box Brief:

1. Apollo Games is this Saturday from 8am-2pm! Come out and support your friends as they throw down against athletes from around the Vegas community. 
2. This Friday there will be no 5:30, 6:30 or 7:30pm classes so we can prep for Saturday’s competition. 
3. Apollo Games volunteers be sure to look in your email. You will be receiving a message detailing this weekends events and upcoming meetings. Thanks for your help!

5:30 PM Crew

“Lurong Benchmark #1”

2 Rounds:

• 1 Minute Max Reps Dead lifts (155/100)
• 1 minute rest
• 1 Minute Max Reps Box Jump Overs (30/24)
• 1 minute rest
• 1 Minute Max Reps Hang Power Cleans (155/100)
• 1 minute rest
• 1 Minute Max Reps Muscle Ups
• 1 minute rest
• 1 Minute Max Reps Thrusters (155/100)
• 1 minute rest
• 1 Minute Max Calories on Rower
• 1 minute rest

Box Brief:

1. Apollo Games is this Saturday from 8am-2pm! Come out and support your friends as they throw down against athletes from around the Vegas community. 
2. This Friday there will be no 5:30, 6:30 or 7:30pm classes so we can prep for Saturday’s competition. 
3. Apollo Games volunteers be sure to look in your email. You will be receiving a message detailing this weekends events and upcoming meetings. Thanks for your help!

Elliott

• Shoulder to Overhead (115/85) 

*20-Double Unders when bar is dropped

• Front Rack Walking Lunges (115/85)

*5-Burpees when bar is dropped

Box Brief:

1. Apollo Games is this Saturday from 8am-2pm! Come out and support your friends as they throw down against athletes from around the Vegas community. 
2. This Friday there will be no 5:30, 6:30 or 7:30pm classes so we can prep for Saturday’s competition. 
3. Apollo Games volunteers be sure to look in your email. You will be receiving a message detailing this weekends events and upcoming meetings. Thanks for your help!

Whats your excuse

• 800 Meter Run
• 50-Sit Ups
• 50-Dead lifts (135/95)
• 800 Meter Run
• 35-Sit Ups
• 35-Dead lifts 
• 800 Meter Run
• 20-Sit Ups
• 20-Dead lifts  

Hugh

B) 8 Minute Ladder: 

(2,4,6,8,10,etc…)

• Bar Facing Burpees 

*2-Snatches @70-75% of today’s 1RM after each set of Burpees. 

Box Brief:

1. No 6:30 or 7:30 class this Thursday due to the Lifting Clinic. 
2. Lifting Clinic is this Thursday night from 6:30-8:30ish PM. Sign up sheet is on the whiteboard. It costs $20. Remember it’s the first to pay that reserve a spot. 

Eddy

• 50-Strict Pull Ups

*200 Meter Run every time you come off the bar

*15 minute cut-off

Box Brief:

1. No 6:30 or 7:30 class this Thursday due to the Lifting Clinic. 
2. Lifting Clinic is this Thursday night from 6:30-8:30ish PM. Sign up sheet is on the whiteboard. It costs $20. Remember it’s the first to pay that reserve a spot. 

  
3 Rounds: teams of 3

• 75-Front Squats
• 50-Bench Press

*For both movements, RX loading is the average body weight of the team. 

Box Brief:

1. No 6:30 or 7:30 class this Thursday due to the Lifting Clinic. 
2. Lifting Clinic is this Thursday night from 6:30-8:30ish PM. Sign up sheet is on the whiteboard. It costs $20. Remember it’s the first to pay that reserve a spot. 

Kionte, Koja & Chad

• 10-Jerks (135/95)
• 10-T2B
• 30-Double Unders