WOD

“Motherland”
20 Minute AMRAP: teams of 2
20 Shuttle Runs
40 Russian Kettlebell Swings (70/53)
60 Sit-ups

Meme of the Week:

Single Arm Dumbbell Bench Press
5 x 5 (each side)

“Grim Reaper”
Every 2 Minutes for as long as possible:
20/16 Calorie Row + 1 Wall Walk
20/16 Calorie Row + 2 Wall Walks
20/16 Calorie Row + 3 Wall Walks
Etc…

Box Brief:
Bring A Friend Day is on Thursday!

Comp Class is this Saturday at 10:30am. All experience levels are welcome!

“Scorcher”
3 Rounds:
200 Meter Run
10 Power Cleans (135/95)

2 Rounds:
400 Meter Run
10 Power Cleans (165/115)

1 Round:
800 Meter Run
10 Power Cleans (195/135)

Box Brief:
Bring A Friend Day is on Thursday!

Comp Class is this Saturday at 10:30am. All experience levels are welcome!

Bulgarian Split Squats
5 x 5 (each side)

“Rollercoaster”
4 Rounds:
10 Shoulder to Overhead (135/95)
75 Double Unders

Quote of the Week:
¨Look in the mirror. That’s your competition.¨
John Assaraf

Box Brief:
Bring A Friend Day is on Thursday!

Comp Class is this Saturday at 10:30am. All experience levels are welcome!

“Redemption”
12 Minute AMRAP:
3 Bar Muscle-ups
6 Power Cleans (135/95)
9 Wall Balls (11ft/10ft) (20/14)

Recipe of the Week:
Spruce up your salmon this week with the recipe below!

“Night in Werewolf Woods”
For Time: teams of 2
2000 Meter Row
400 Meter Farmers Carry (53/36)
150 Candlesticks

Meme of the Week:

Bench Press
Build to a heavy single
Then
5 Reps @ 80% of your heaviest single

“Demogorgon”
8 Minute AMRAP:
8 Strict Handstand Push-ups
20 Meter Dumbbell Lunges (50/35)

“Bauer”
24 Minute EMOM:
Minute 1 – 200 Meter Run
Minute 2 – 10 Burpees + 20 Double Unders
Minute 3 – 1 Snatch + Hang Snatch
Minute 4 – Rest