The AM will be normal schedule but PM classes are canceled so we can load up equipment for the Chiller. Come and help load up at 5pm!

10 Min AMRAP:
5-TGU 53/35#
10-KB Swings 53/35#
20-KB C&J 53/35#
30-Double Unders

For Time:
30 Walking Lunge Steps
25 Pull Ups
20 KB Swings 53/35
25 Strict Press (115/65)
20 Lateral Burpees Over The Bar
30 Hang Cleans (115/65)
25 Sumo Dead Lift High Pulls (115/65)
30 Push Ups
100 Double Unders

For total Reps:

5 min AMRAP
3-Hang Power Snatch 95/65#
4-Box Jumps 30/24”

~Rest 2 mins~

7 min EMOM
5 Toes To Bar
8 Wall Ball

~Rest 5 Mins~

Low Count
Tabata Sit-Ups

4 Rounds For Time:
10 Shoulder to Overhead 135/95#
40 Situps
200m Run
*May sub rowing (250 meters) or double Unders (50) for the run

Front Squat
3 x 3 x 3 x 3 x 3
Go Heavy Stay Heavy!

Death by Deadlift
Perform one dead lift the first minute, 2 the second, 3 the third…Until you can no longer
complete the number of reps inside the minute
Beginner 135/95
Intermediate 225/135
Advanced 275/185

25 Minute Time Cap
135#/95#
10 C&J
1 Minute of Alternating Lunges
9 C&J
1 Minute of Alternating Lunges
All the way to 1 C&J and 1minute of alternating lunges
*Each set of lunges takes 1 second off of the athletes time. For example; if the athlete
completed the WOD in 18:51 and also completed 70 sets of lunges (left and right knee
touching = 1 set) then their adjusted time would be 17:41.

For Time:
20-1 Situps
1-20 Push Ups

EMOM (every minute on the minute)-12 minutes
For Score:
10 KB Swings (Russian) 53/35#
6 Box Jumps 24/20"
12 Squats
* 28 reps possible per round. 336 possible for all 12 minutes
Record total reps

Rest 5 minutes

Tabata Sit Ups

No 4pm class on Thursday.