Competitive WOD

12×1 3 position snatch Find 1 rep max thruster Finishing with 50! To acknowledge  of one of our Fabulous Members turning 50 there will be a cash out of: 50 cal row 50 box jumps 50 sit ups HAPPY BIRTHDAY TO LISA NOLAN

30 calorie row 30 pullups 30 Shoulder to overhead 155/105 EMOMx14  odd 3 front squats even 10 strict ttb

Am classes back to their regular schedule. 5am, 6am, 9am, noon, 430,530,630 21-15-9 OHSQ 135/95 Box Jumps 30/24   Work up to a single snatch balance

20 min AMRAP 400m run 40 wall balls   THEN EMOX x10 3 push presses

For time 50 double unders 15 deadlifts 155/105 15 burpees to a 45/25 plate 50m parking lot overhead plate carry 15 hang cleans 15 burpees to a plate 50m  parking lot over head plate carry 50 double unders FIND A 3RM TNG deadlift

Regular classes as scheduled Work up to a 1RM clean and jerk 4 rounds 1 min max effort HSPU 1min max effort power snatch 135/95 1 min max effort burpees 1 min rest

Yes that is a lovely piece of paper Christie is holding! Its the golden ticket ……… 3×3 Front squats 10 sec pause in the hole 3×3 OHSQ 10 second pause in the hole 3RFT 400 m Run 40 pistols 50 situps

10×3 Bench press 15 Min AMRAP 20 calorie row 15 box jumps 10 strict presses 95/65

For time 21-18-15-12-9-6-3 KB Swings 53/35 5 burpees/30 double unders between sets of kbs.

Back squats 5-5-3-3-3-1-1 Nancy 5rft 400m run 15 OHSQ 95/65