WOD

Happy Birthday Jen! 1.Front Squat work up to a heavy 3 reps with a tempo of 3 seconds down 1 second pause. 2. 7 minute amrap 7 snatches (95/65) 7 OHS (95/65) 7 burpees If time permits 6×7 Unbroken C2B w/ :45 second rest

Coaches Choice 1. Make up WOD 2. Work on weaknesses 3. Active recovery

A.3 RFT 50 du’s 30 wallballs 20/14 20 box jumps step downs 24/20 B. Tabatta weighted plank competitors addition C. work up to a hang power clean + sq clean D. 30 burpee C2B AFAP E. 20 alt TGU, focus is speed and stability

1.BS 3×3 80% 2. 21-15-9 Kb 53/35 Cal row Weighted situps 3. :30 hand stand hold x6 narrow hands shoulder width straight line. Or 8 wall walks

1. Emomx10 6 3(each leg) Front rack walking lunge 115/85 (from floor) 2. Emomx10 3 deads @50-60% 3. 10 rnds of Cindy for time

1. Front Squat Work up to a heavy 3 rep 2. Then use same weight across 3×3 3.Amrapx12 9 fs 155/105 or 9 hang Squat snatch 115/85 9 Toe2bar If you struggle dropping under the bar with a full snatch then you can choose to do front squats to continue to work your squat.

First started Fitness this video always pumped me up. Coach Matt Coaches choice day. Come in work on weaknesses. Coaches will will help you work on weaknesses. Or make up a WOD you missed this week.

New K9 coaches! 1. EMOM x 15 3 power cleans 2. “Whip it Good” For time 100 double unders 50 Calorie row 80 du’s 40 Cal 60 du’s 30 Cal 40 du’s 20 Cal 20 du’s 10 cal

1.Work up to a heavy 3 rep strict press. Then 3×3 across 2. 3 rft 15 pullups 15 burpees 15 kbs 53/35