WOD

“A-train”
30 Rounds: teams of 3
4 Shuttle Runs
6 Burpees
8 Box Jumps (24/20)

Meme of the Week:

Concentric Front Squats
4 x 3 @ 78%

4 Sets:
5-10 Strict Toes to Bar
10 Back Extensions
:30 Front Rack Kettlebell March

Box Brief:
Bring A Friend Day is on Thursday! This is a great workout for your friends to come and try out for the first time.

Strict Press
4 x 3 @ 75%-85%

“Minty Fresh”
2 Rounds:
500/400 Meter Row
25 Power Cleans (115/85)
500/400 Meter Row
25 Push Jerks (115/85)

Question of the Week:
What is the one thing in your diet you’ll never give up?

Concentric Back Squats
5 x 4 @ 70%

“Burger”
4 Rounds:
3 Minutes On, 1 Minute Off
5 Deficit Push-ups (45’s/25’s)
10 Kettlebell Swings (72/53)
15 Air Squats

Quote of the Week:
“Continuous improvement is better than delayed perfection.”
Mark Twain

“Andy”
7 Rounds:
10 Clean & Jerks (135/95)
5 Wall Walks
3 Rope Climbs
400 Meter Run

Recipe of the Week:
Simple, easy, delicious. Give it a try!

“Redacted”
3 Rounds: teams of 2
2 Minute AMRAP:
Medicine Ball Squat Cleans (20/14)
2 Minute AMRAP:
Row for Calories
2 Minute AMRAP:
Hand Release Push-ups

Meme of the Week:

Concentric Front Squats
3 x 2 @ 85%

3 Sets:
20-30 GHD Sit-ups
50 Foot Suitcase Carry (each side)

Box Brief:
Weightlifting clinic is Saturday at 11 am with Coach Ricky. There are only 12 spots available so sign up fast! The cost is $20 (paid to Ricky).

8 Minute EMOM:
2 Hang Power Snatch @ 65%

“Jaws of Defeat”
14 Minute AMRAP:
5 Power Snatches (115/85)
10 Chest to Bar Pull-ups
15 Burpee Box Jump Overs (24/20)

Question of the Week:
What is the strangest question you’ve ever been asked?