WOD

8×4 Bench press 12 min AMRAP 20 OH lunge 115/85 200m plate carry 42/35

EMOM x 10 2 squat snatches @75% ” Hurricane” 3 RFT 800m run 21 power cleans 155/105

Tabata Box Jumps 24/20 Calorie row Situps 6×4 unbroken Chest to bar :45 second rest between sets

There has been a schedule change for our PROGENEX informational day. It will be rescheduled for NEXT tuesday June 17th for all classes. Sorry for the inconvienience . The shelves are stocked if you would like to try out their products prior to them. WOD 5×5 Front squats 21-18-15-12-9-6-3 KB’s 53/35 burpees in-between each set

Monday 7×3 sumo deadlifts to be done explosive no more than 70% of 1RM. rest 45 seconds between sets For time 10-1 Strict press 95/65 Strict c2b

DRAG YOUR TEAM MATE TO THE BOX Teams of 2 complete for time 400M farmers carry 53/35 or 50/30 dumbells each partner must switch at least once 50 Box jump overs 20′ for all 50 Pull ups 50 deadlifts 185/135 50 push ups 50 deadlifts 50 pull ups 50 BJO 400M farmer carry One partner

3 RM back squat 8 RFT 250 m row 10 ring dips

15 min AMRAP 10 TTB 15 Box jumps 24/20 20 wall balls 20/14 For time 5x400m run 1 min rest between

Fitness Total 2 1 rm clean 1 rm bench press 1 rm OHSQ

14.5 21 thrusters 95/65 21 bar over burpees 18 thrusters 18 bar over burpees 15 thrusters 15 bar over burpees 12 thrusters 12 bar over burpees 9 thrusters 9 bar over burpees 6 thrusters 6 bar over burpees 3 thrusters 3 bar over burpees