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STRENGTH / FOUNDATION 14:00: 4-4-4-3-3-3-2-2-2 BENCH PRESS 8 PULLAPART WOD 8 ROUNDS, 18:00 CAP: 5 SA THRUSTER L/R 50/35 7

STRENGTH / FOUNDATION 12:00: 3 ARM BAR L/R 5 HIP OPENER L/R 5 BIRDDOG L/R 10 SIDE BEND L/R 5

WOD LADDER 12:00: 1 POWER CLEAN 155/105 (RX+ 185/135) 1 STRICT PULLUP (RX+ RING MUP) STRENGTH / FOUNDATION 12X1:00: 1

STRENGTH / FOUNDATION 12:00: 2 OHS OR FRONT SQUAT WOD 20:00 CAP: 20 R. SWING 70/53 100 BP TWIST 25/15

WOD AMRAP 16:00: 20 BENT OVER ROW 75/55 20 HANG POWER CLEAN 20 PUSH PRESS *METERS – METER LIST 1500/1300

STRENGTH / FOUNDATION 12X1:00: 3 HSPU OR DB SEATED PRESS WOD 5 ROUNDS, 16:00 CAP: *CALS 14 T2B 40 DUBS

***(REMINDER – NO 530AM CLASS TODAY)*** WOD AMRAP 20:00: 5 WALL BALL 20/14, 10/9’ 10 MB STEPUP 20” 5 BURPEE

BUDDY WOD *TEAMS OF 2 – ALT. ROUNDS OF “WORK” – SPLIT CALS 40:00 CAP: 8 ROUNDS “WORK” 80/64 CAL

STRENGTH / FOUNDATION 12:00: 6 HANG POWER CLEAN WOD 18:00 CAP: 21-18-15-12-9-6-3 PULLUP (RX+ C2B) 12-10-8-6-4-2 INCHWORM TO PUSHUP (RX+

STRENGTH / FOUNDATION 8X1:00: 2 BACK SQUAT (ACROSS) WOD AMRAP 8:00: 8 LOW CARRY REVERSE LUNGE 50s/35s 12 V-UP (RX+