WOD

SURPRISE COACH! Gym will be open at 8am for anyone who wants to workout before the 9am class.
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Strength: 10 MIN EMOM 1 power snatch 135/95/65 WOD: For time 21-15-9 Power Snatch (95/65/45) Goblet Squats (53/35/26) KB Swings (53/35/26)
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Strength: Deadlift (5 sets of 2 at 85% of 1rm) WOD: 3 rounds for timeĀ  500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20″
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WOD: 5 Rounds for time of: 400m Run 15 Overhead Squats, 95/65/45 Core Cashout (coach choice)
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Strength: Hang Power Clean (heavy set of 2) WOD: 5 MIN AMRAP Buy-In: 100 Double UndersĀ 12 Power Cleans (115/85/65) 6 bar facing burpees Rest 2 Mins 5 MIN AMRAP : Buy-In: 100 Double Unders 8 Power Cleans (135/95/65) 6 bar facing burpees Rest 2 mins 5 MIN AMRAP Buy-In: 100 Double Unders 4 Power Cleans (155/105/85) 6 bar facing burpees * Record your total rounds and reps of these two movements for each round * Your final score will be the 3 rounds+reps scores added together
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