WOD

Run 1 mile 50 KB swings 70/53 Run 1 mile For time

2 part GOAT DAY OTM x 20 odd:goat 1 even :goat 2 THEN Specific goat work

Body weight back squat ladder rest 5 min 3/4 body weight push press ladder rest 5 min 1.5 BW deadlift ladder

Happy Birthday to both Coach Carla and Coach Bailey, Enjoy this one!! I even named it after the two of them. “Selfie” 3 rounds 7 C2B pull ups 15 box jumps 24/20 29 double unders then 3 rounds 7 C2B pull ups 15 Calorie Row 34 wall ball 20/14

1. Find arm Front squat 2. 8 min amrap 2 clusters ( clean into a thruster) 135/95 2 bar over burpees 4 clusters 4 bar over burpees 6 clusters 6 bar over burpees etc….

For time 1-10 Clean and Jerks 155/105 With 1 round of Cindy in between sets 5 pull up 10 push up 15 squats Then Find 5 rep max unstable bench

Goat day Otmx20 Odd goat 1 Even goat 2 If you do not know what weaknesses to work on with this we will tell you what to work on. We are working on specific weaknesses.

Congrats to Greg Ross for winning the take home WOD! Love the patriotic ensemble ! See a coach for your prize. Congrats to all that participated, you all did a great job… For time 75 Double unders 20 Power snatch 95/65 60 du’s 15 snatch 45 du’s 10 snatch 30 du’s 5 snatch

Amrap 20 8 Hand release push up 8 TTB 8 push press 135/95 8 kBs 70/53