WOD

21 Minute AMRAP:

• 21 Calorie Row
• 21-Ring Dips
• 21-Box Jumps (24/20)
• 21-Power Snatch (75/55)
• 21-Push Press (75/55)
• 21-Ring Rows
• 21-Dead lifts (135/95)

5-5-3-3-3—Back Squat

**Lift as much weight as possible for each set. 

15 Minute AMRAP:

• 50-Double Unders
• 25 Meter Handstand Walk
• 15-K2E

**We will always modify for each individual based on ability. 

5 Rounds:

• 350 Meter Run
• 50 Meter Walking Lunge

For Time:

21-15-9

• KBS (72/53)
• Wall Balls (20/14)

**400 Meter Run after each round

15 Minute AMRAP: teams of 2

• 1-Pass Through
• 1-Burpee over Parallette
• 2-Pass Through
• 2-Burpee over Parallette
• 3-Pass Through
• 3-Burpee over Parallette
• Etc. 

**Each partner completes full round before switching. Each athlete will complete every set 1/1, 2/2, 3/3, 4/4, etc…

There are no 6:30 and 7:30 classes tonight. Instead Ricky will be holding a weightlifting seminar. Cost is $20. RSVP if you’d like to come. There are still spots available. 

Build to a heavy set:

• 1-High Hang Clean
• 1-Hang Clean
• 1-Clean
• 1-Jerk

5 Rounds:

• 6-Dead lifts (275/185)
• 9-Box Jumps (more…)