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WOD 8:00: 3 ARM BAR L/R 8 PALLOF PRESS L/R 8 PALLOF TWIST L/R REST 3:00 8:00: 8-12 GOBLET CURL

STRENGTH / FOUNDATION 12:00 3-3-3-2-2-2 DEADLIFT OR SUMO WOD 8 ROUNDS, 20:00 CAP: *ODD LEFT / EVEN RIGHT 15/12 CAL

STRENGTH / FOUNDATION 6X2:00: 5 STRICT PULLUP 10 FACEPULL WOD 20:00 CAP: 10 TO 1 T2B BOX JUMP OVER 24/20”

STRENGTH / FOUNDATION 12:00: 5 FRONT SQUAT WOD 5 ROUNDS, 3:00 ON / 1:00 OFF: *FIVE – 3:00 AMRAPs 3

STRENGTH / FOUNDATION 15:00: 20 LAT PULLDOWN 10 SPLIT SQUAT L/R 10 SA ROW L/R 10 CURTSY SQUAT L/R BUDDY

STRENGTH / FOUNDATION 16:00: 3-3-3-2-2-2 BENCH PRESS 10 PULLAPART WOD AMRAP 16:00: *METER LIST 10 DB SNATCH 50/35 10 BURPEE

WOD 36X:50: 1) 4-8 BACK SQUAT 2) 8-12 ZOTTMAN CURL 3) 8-12 DB OH TRICEP EXT. 4) 8-12 REVERSE FLY

STRENGTH / FOUNDATION 12:00: 3 ARM BAR L/R 3 TURKISH SITUP L/R 3 KB HIP OPENER L/R 8 PALLOF PRESS

STRENGTH / FOUNDATION 16:00: 10 FACEPULL 5 DB PRESS 10 GORILLA ROW 5 DB SQUAT 10 CROSS LUNGE WOD 20-16-12,

***NO 530am CLASS*** STRENGTH / FOUNDATION 10:00: BUILD YOUR DEADLIFT WOD 13 ROUNDS, 26:00 CAP: 1 DEADLIFT OR SUMO 3