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BUDDY WOD TEAMS OF 2 – SPLIT WORK 3 ROUNDS, 30:00 CAP: 60 CAL ROW 60 DB SQUAT 35s/25s 60

STRENGTH / FOUNDATION 12X:50: POWER SNATCH + OHS (ACROSS) WOD 20:00 CAP: 1 ROUND 12 C2B PULLUP (RX+ BAR MUP)

*** JUST A QUICK SHOUT – HAPPY 13TH ANNIVERSARY TO GYMCORE CROSSFIT’S FIRST DAY OF CLASSES IN TOPSFIELD!!! *** STRENGTH

STRENGTH / FOUNDATION 7X1:30: 3 BACK SQUAT (ACROSS) WOD 10 ROUNDS, 16:00 CAP: 3 POWER CLEAN 155/105 (RX+ 185/125) 5

STRENGTH / FOUNDATION 12:00: 3 BENCH PRESS WOD 20:00 CAP: *CALS 50 WALL BALLS 20/14, 10/9’ 40 DB STEPUP OVERS

STRENGTH / FOUNDATION 20X:30: ODD) 2 STRICT PULLUP EVEN) 2 DEADLIFT (ACROSS) AMRAP 10:00: 3 RING DIPS (RX+ 3 RING

STRENGTH / FOUNDATION 12:00: 5 DB FLOOR PRESS 10 PLANK ROW 15 PULLAPART BUDDY WOD *TEAMS OF 2 – ALT.

STRENGTH / FOUNDATION 15:00: 3 ARM BAR L/R 5 BRIDGE W/ :05 HOLD 5 BIRDDOG W/ :03 HOLD L/R 5

STRENGTH / FOUNDATION 12:00: 2 FRONT SQUAT WOD 6 ROUNDS, 16:00 CAP: 12 HSPU / MOD: PUSHUPS 6 HANG SQUAT

STRENGTH / FOUNDATION 10X1:00: 2 HANG POWER SNATCH (ACROSS) WOD 1 TO 10, 16:00 CAP: STRICT PULLUP POWER SNATCH 115/85