WOD 20:00 AMRAP Run 400m 15 Pull-ups [L Pull-ups] 15 Hip extensions Strength / Skillwork Snatch 5-5-3-3-3 This isn’t about going heavy, but finding a weight you can control well with good form for 3 reps. These really should be squat snatches if able.

STRENGTH / SKILL-WORK: Shoulder Press (8-8 / 5-5-5-5 / 5) BB-50% / 65-75-85-85% / 65% WOD METCON (No Measure) 3 Rounds of: [any order, choose your weights] 15 to 20 GHD Hip Ext. 8 DB Lat pull-overs 8 Wt’d Pistols (to a box as needed) 8 KB Top-Down Flyes ELEMENTS METCON (AMRAP – Rounds and Reps) 15:00 AMRAP 5 Leg Lifts 5 Curl-up …

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  Specialty Classes Today Yoga – 11:00am – 12:00pm Strength / Skillwork None today. Two WODs instead. WOD 12:00 AMRAP 36 Double-Unders 24 Sit-ups to a press with KB 15/10# 12 Burpee Box Jump overs 24/20″ Rx – Can do 100 singles instead. Rx+ – Must do D/Us and KB 25/15# Those with back issues, don’t do sit-ups to a …

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Specialty Classes Yoga – 10:30am – 11:30am Strength / Skillwork Deadlift 10-8-8-5-5-5-5 BB-50-65-85-85-85-85 WOD 10:00 AMRAP 10 HSPUs [Strict] 15 DB Ft. Rack Walking Lunges 30/20s [50/35s] Elements 20:00 AMRAP 10 Cal. Bike 10 Shoulder Push-ups [HSPUs] 20 Walking Lunges 15/10 KBs [25/20 KBs] Elements will only do 1-2 of the sets of 5 on the Deadlifts.