WOD

5×15 rebounding box jumps * Athlete sets height to rebound 4x800m run repeats 1:30 rest between runs

1.Death by clean jerks 155/105 1 clean and jerk 1st minute, 2, 2nd minute etc.. until you fail. 2. 10×25 unbroke double unders 15 minute time cap

1.Helen 3RFT 400M Run 21 KB Swings 53/35 12 pull ups 2. 20 rep Back Squat

Happy Birthday to these 3 lovely ladies! Christie, Dina and Tina “ChrisTinaDina” Teams of 2 1986m row 6 OHS 95/65 15 pull ups 24 bar over burpees 6 OHS 19 pull ups 34 bar over burpees 6 OHS 21 pull ups 26 bar over burpees Partner A. will start on rower. Partner B. on OHS.

5 rft 25 cal row 3 rope climbs “randy” 75 power snatches 75/55

4×3 OHS from rack ME last set 12 min amrap 5 ttb 10 BJ 30’/24′ 15 kbs 53/35

5 RFT 400m run 15 thrusters 95/65

Jason from Prognex wil be joining us for ALL classes tomorrow!He will be informing us about Progenex products.Feel free to come a little early or stay a little late to chat with him and try samples. FREE swag bag with every purchase! “Ham sandwhich” 50 wb 25 deads 245/175 50 wb emom 5 burpees after

7-3 split jerk 21-15-9 sq clean 135/95 hspu

“Cowboy up” In teams of 2 for time Run 2 miles then 42-30-18 Deadlifts 225/155 GHD sit ups Wall ball shots 20/14 Teams will complete the run together. Then one partner works at a time and can switch off at any point.