Strength/Skill:

Clean & Jerk

Metcon:

4 Rounds For Time:

5 Power Cleans (115/65)

5 Push Press (115/65)

15 Pull Ups

.7K Assault Bike

Strength/Skill:

One Rep Max Back Squat

Metcon:

EMOM 12:

1 Back Squat @90% of 1RM

AMRAP 12:

12 Wall Balls

12 Sit Ups

12 Russian Kettlebell Swings (70/53)

40 Double Unders

Hey guys just a reminder we have open gym today from 9AM to NOON so feel free to stop by and either make up a missed WOD from the week or work on anything else you had in mind. See you there!

Metcon:

“Nicole” 

AMRAP 20:

Run 400M

Max Effort Pull Ups

**Score will be total number of pull ups**

Strength/Skill:

Death By Push Ups

Strength/Skill:

L Sits

Squat Cleans

Metcon:

AMRAP 10:

3 Hang Power Cleans (155/85)

6 Front Squats

12 GHD Sit Ups