September 2020

9 . 17 . 20 7 x 2 min rounds Run 250m Max calorie Bike Rest 2 min

WOD 9 . 16 . 20 A. Back squat 7 x 3 building Cash out B. 100 OHS 75 / 55 for time every drop run 100m 10 min CAP

WOD 9 . 15 . 20 5 Rounds for time 21 cal row 15 pull ups 9 burpee box jump overs 24 / 20 20 min CAP

Wod 9 . 14 . 20 Background: In honor of US Air Force SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy was survived by his wife Megan and his son, T.J., who was one year old when he passed.

WOD 9 . 11 . 20 2 Rounds 800m Run 30 toes to bar 30 Russian KB Swings 70 / 53

WOD 9 . 10 . 20 A. Push Jerk Wave 5 – 3 – 2 – 5 – 3 – 2 – 5 – 3 – 2 B. Cash out 10 min AMRAP max meters row or ski EMOM 10 wall balls 20 / 14

WOD 9 . 9 . 20 EMOM 21 Minute 1 : 15 / 12 cal row Minute 2 : 50 dubs Minute 3 : 5 Bar muscle ups or scale with pull ups

Regular Schedule, time to get back in a routine, hope everyone had a great time with family this weekend. WOD 9. 8 . 20 A. Front Squat 5 x 5 3 second pause in the bottom of the squat. Focus on midline stability , not max loading. B. Cash out 15 – 12 – 9

830 am team wod only. Enjoy the rest of the day with your families and enjoy your time off. Regular classes resume Tuesday. 5 rounds with a partner run 400m together share 5 rope climbs share 50 push ups.

9 . 4 . 20 A. Death by Power cleans 155 / 105 B. Death by Calories , pick your machine. start at 5 cals