WOD

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…)

“Nasty Girls”

3 Rounds:

• 50-Air Squats
• 7-Muscle (more…)

“Air Force”

For Time:

• 20-Thrusters (95/65)
• 20-SDLHP 
• 20-Push (more…)

A) Find 5RM—Bench Press

B) Complete all 3 sets consecutively:

• Max (more…)