WOD

  
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

Josh & Jody

-then-

• 5 reps at 85% of today’s 1RM

B) 12 Minute AMRAP:

• 7-Ring Rows
• 14-Med Ball Sit Ups (20/14)
• 21-Med Ball Cleans (20/14)

Suzanne & Chelsea

20 Minute EMOM:

• Even Minutes- Goat 1
• Odd Minutes- Goat 2

*Goat is a weakness that you feel needs a little extra attention. 

➢ These “goats” can come from 3 different categories:

1. Skill- The goal is to become more proficient in a single lift/movement

2. Strength- Limit reps to 1-5. Build in weight over the course of the EMOM. If it’s a gymnastic movement, maintain reps each round.

3. “Suckfest”- Pick a movement that you hate and complete as an AMRAP.

Elizabeth M.

5 Rounds:

• 400 Meter Run
• 15-OHS (95/65) 

Jacks

-then-

• 5 reps @85% of today’s 1RM

B) “Tabata”

• Hollow Hold
• Superman Hold

Trey

“Jennifer”

26 Minute AMRAP:

• 10-Pull Ups
• 15-KBS (53)
• 20-Box Jumps (24)

Amy

For Time:

• 50-Wall Balls (20/14)
• 50-Dumbbell Snatchs (50/35)
• 50-Pistols
• 50-C2B Pull Ups