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STRENGTH / FOUNDATION 16:00: 6-6-4-4-2-2-2 FRONT SQUAT WOD 21-15-9, 14:00 CAP: HANG SQUAT CLEAN 135/85 PUSH JERK (RX+ STRICT HSPU)

STRENGTH / FOUNDATION 15:00: 6 BENCH PRESS 15 PULLAPART WOD AMRAP 20:00: 600M RUN OR 1500/1350M B.ERG OR 1.8/1.6K ECHO

STRENGTH / FOUNDATION 14:00: HANG POWER SNATCH + OHS (OPTIONAL) SNATCH WOD 10 ROUNDS 16:00 CAP: 3 HANG POWER SNATCH

STRENGTH / FOUNDATION TABATA X16 ODD) BURPEE EVEN) DB RDL BUDDY WOD AMRAP 16:00: 100 DUBS / MOD: 150 SINGLES

WOD 40:00, ZONE 2ish: 10-15 LEG ASSISTED PULLUP 10-15 DB INCLINE BENCH PRESS *METERS 10-15 D-BALL CLEAN OVER BOX *METERS

STRENGTH / FOUNDATION 12X:50: 1 CLEAN AND JERK WOD 10 ROUNDS, 20:00 CAP: 2 CLEAN AND JERK 155/105 (RX+ 185/125)

STRENGTH / FOUNDATION 18:00: 8-6-4-2-2-2-10 BACK SQUAT WOD AMRAP 12:00: 14/12 CAL ROW / MOD: 10/7 OTHER 12 T2B 12

STRENGTH / FOUNDATION 12:00: 5 SA FLOOR PRESS L/R 10 GORILLA ROW WOD 5 ROUNDS, 20:00 CAP: 400M RUN OR

WOD REMINDER – CLASS SCHEDULE FOR FRIDAY IS 530A – 7A – 9A – 330P – 5P – BBQ! SATURDAY

WOD 30:00-40:00: “ZONE 2ish” *METERS 40 STEPUPS 30 ALT. SL BRIDGE 20 BAND ROW 15 FACEPULL 10 PALLOF PRESS L/R