Metcon:

EMOM 18

First six mins:

4 back squats @ 60%

Second six mins:

3 back squats @ 70%

Last six mins:

2 back squats @ 80%

*rest 3 mins

500M row for time

Strength/Skill:

Snatch

Metcon:

7 Rounds For Time:

10 Hang Snatches (95/65)

15 Wallballs (20/14)

20 Double Unders

Strength/skill:

GHD sit ups 5×10

Metcon:

21 deadlifts (185/115)

run 400m

15 deadlifts (225/135)

run 400m

9 deadlifts (275/155)

run 400m

Here’s our first WOD of 2017!! Let’s start it out right:)

Part A:

30-20-10

Pull ups

Cal assault bike

*Rest 3 Mins

Part B:

30-20-10

Shoulder to overhead (115/75)

Jumping lunges

Tomorrow is our open gym from 9am-noon. Stop by at any time to either make up a WOD you missed this last week or do your own thing. Also it’s the last day in 2016 to get a workout in! Don’t miss out! Hope to see everyone there!