“Kelly”
5 Rounds for Time
400 meter run
30-Wall Ball 20/14#
30-Box Jumps 24/20#

“Elizabeth”
21-15-9 Reps for Time
Power Cleans 135/95#
Ring Dips

Intense will be closed Friday for the 4pm, 5pm & 6pm times for David's fight (most all of the coaches are going). 6am, 7am, 8am & lifting at 9am as normal.

1863 and Morgantown will operate their normal schedule and you are welcome to visit those locations.

We will also be having a team WOD on Saturday at time to be determined.

Memorial WOD
"Martin"
For Time:
800 Meter Run
~Then~
8 Rounds
8-Pull Ups
8-Push Ups
8-Squats
~Then~
800 Meter Run

15 minute TGU skill practice

4 RFT
400m run
10 Push Press 135/95 (not jerks)
10 Back Squats 135/95

15 minutes to establish 1 rep max overhead (may be taken from a rack)
21-15-9
Burpees
Situps
Double Unders (Unbroken)

15 Minutes to establish 1 rep max Front Squat
For time:
600 meter Run
21-Thrusters 75/55#
21-Burpees
400 meter Run
15-Thrusters 75/55#
15-Burpees
200 meter Run
9-Thruster 75/55#
9-Buprees

10 Minutes skill work on pull ups
“Nicole”
20 minute AMRAP
400m run
Max rep pullups
*Record time completed and total pull ups

Friday's WOD
20 minute AMRAP, 1:00 minute stations (Note: any order, no skipping stations) 30 sec rest between stations:
Pull Ups (Muscle Ups = 5 Pull Ups)
Air Squats
Double Unders
Situps

8 minute AMRAP
5 Burpee Over Box 24/20”
5 Burpee Pullups