Strength/Skill:

3 Rounds  NOT For Time:

:30 Conditioning Rope

:30 Max Ring Rows

Metcon:

15 Min AMRAP:

600M Run Buy In

7 Deadlifts (225/155)

9 Ring Dips

12 Box Jumps (24/20)

Strength/Skill:

2 Rep Max Squat Clean

Metcon:

3 Rounds For Time:

10 Thrusters (95/65)

15 Push Ups

20 Sit Ups

400M Row

Hey guys it’s Saturday again! Just a reminder, we are open from 9am to noon! So please stop by during those hours and come either make up a WOD or just work on anything you have in mind! we’ll see you then!

“17.3”

Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches (95/65)

Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135/95)

*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches (185/135)

*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches (225/155)

*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches (245/175)

Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch (265/185)

***If all rounds are not completed by the time cap, your score is the total reps completed

Strength/Skill:

Pull Ups

Metcon:

EMOM 20:

Min 1: 15 Cal Assault Bike

Min 2: 15 KB SDHP (53/35)

Min 3: 20 Jumping Lunges

Min 4: 20 Russian Twists (53/35)