WOD

21-15-9-15-21

• Wall Balls (20/14)
• Box Jump Overs (24/20)
• 200 Meter Run

10 Sets: Every 2 Minutes

• 1-Deadlift
• 1-Power Clean
• 1-Squat Clean
• 1-Clean & Jerk

This Thursday will be the last weightlifting clinic we host this month. It will be this Thursday at 6:30pm. Our 6:30 & 7:30pm classes will be cancelled on Thursday. Sign up sheet is on the whiteboard.  

For Time:

• 80-Air Squats
• 70-Push Ups
• 60-Pistols
• 50-Calorie Row
• 40-Single Arm OHS (35/25)
• 30-HSPU
• 20-Thrusters (35/25)
• 10-Muscle Ups

  
This Thursday will be the last weightlifting clinic we host this month. It will be this Thursday at 6:30pm. Our 6:30 & 7:30pm classes will be cancelled on Thursday. Sign up sheet is on the whiteboard.  

Teams of 2

2 Rounds, 3 Minutes at each station:

• Strict Pull Ups
• Burpees to a 6″ Target
• SDLHP (75/55)
• Pass Throughs

A) 1-1-1-1-1—Back Squat

-then- 5 Reps @85%

B) 3 Sets: not for time

• 20-Dumbbell Walking Lunges (70/50)
• 50-Hollow Rocks

10 Rounds:

• 3-Muscle Ups
• 5-Power Cleans (185/135)
• 7-Burpees

5 Rounds:

• 6-Bench Press @70%
• 10-Front Rack Walking Lunges (185/135)
• 14-T2B

5-4-3-2-1—OHS