WOD

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

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)