WOD

STRENGTH / FOUNDATION
8X1:00:
2 BENCH PRESS (ACROSS) + 10 PULLAPARTS

WOD
AMRAP 10:00
2 WALL CLIMB (RX+ 3) MOD: 30 SHOULDER TOUCHES
15 SQUATS
1 ROPE CLIMB (RX+ 2) / MOD: FLOOR CLIMB
15 LUNGES
1 BUILDING LAP

COOL DOWN

STRENGTH / FOUNDATION
10:00 CAP:
10-8-6-4-2 TOUCH AND GO DEADLIFT (ASCEND)

WOD
AMRAP 12:00:
50 SINGLE UNDERS (RX+ 30 DUBS)
10 TOES TO BAR (RX+ 15)
7 DB HANG CLEAN AND JERKS 45s/30s

COOL DOWN

STRENGTH / FOUNDATION
12X1:00:
1) 10 CURL AND PRESS
2) 20 PLANK ROWS
3) :30 HOLLOW HOLD

WOD
12:00 CAP UP TO THE RUN:
10 DB SNATCH 50/35 (RX+ 70/50)
20 BURPEES
10 DB SNATCH
20 PUSHUPS
10 DB SNATCH
20 GOBLET SQUATS
10 DB SNATCH
20 GOBLET LUNGES
10 DB SNATCH
800M RUN

COOL DOWN

STRENGTH / FOUNDATION
8X1:00:
2 FRONT SQUAT (ASCEND)

WOD
5 ROUNDS, 16:00 CAP:
300M ROW/SKI (RX+ 16/12 CAL BIKE)
5 SQUAT CLEANS 155/105 (RX+ 185/125)

COOL DOWN

STRENGTH / FOUNDATION
10X1:00:
ODD) 5 PRESS (ASCEND)
EVEN) 2 STRICT PULLUP (ACROSS)

WOD
4 ROUNDS, 20:00 CAP:
15 PULLUPS / MOD: JUMPING OR BANDED STRICT
10 PUSH PRESS 115/75 (RX+ 135/95)
400M RUN

COOL DOWN

*9AM CLASS ONLY

STRENGTH / FOUNDATION
15X1:00:
1) 16/13 CAL ROW
2) 20 ALT. V-UPS
3) 10 DB DEADLIFT (ACROSS)

WOD
AMRAP 18:00:
100 MOUNTAIN CLIMBERS
80 DEAD BUGS
60 HANG POWER CLEANS 75/55 (RX+ 95/65)
40 SQUAT THRUST
20 HANG POWER SNATCHES

COOL DOWN

CLOSED FOR INDEPENDENCE DAY

*NO 430 & 530PM CLASSES

STRENGTH / FOUNDATION
5X2:00:
3 BACK SQUAT (ACROSS)

WOD
21-18-15-12-9-6-3, 16:00 CAP:
WALL BALL 20/14, 10/9′
BOX JUMP OVERS 20″

AFTERMATH
TABATA PUSHUPS

COOL DOWN

STRENGTH / FOUNDATION
12X1:00:
1) 6 DB FLOOR PRESS (ACROSS)
2) 8 DB INCLINE ROWS
3) :20 SIDE PLANK / :20 OTHER SIDE

WOD
5 ROUNDS, 16:00 CAP:
400M ROW OR 300M RUN OR .5 BIKE
15 SWINGS 53/35
10 KB JERKS

COOL DOWN

STRENGTH / FOUNDATION
6X:90:
POWER CLEAN + SQUAT CLEAN + FRONT SQUAT (ASCEND)

WOD
AMRAP 10:00:
10 S.A. THRUSTER 55/40
5 BURPEES
40 SINGLE UNDERS (RX+ 20 DUBS)
5 BURPEES

AFTERMATH
30 CALS
20 HANGING LEG RAISES
10 STRICT PULLUPS / MOD: PARTNER ASSISTED

COOL DOWN