Greg Mountain

11 / 13 / 23 3 rounds 100m farmer carry 50/35 DB or KB 75 double unders 500m run 25 calorie machine

11 / 10 / 23 AMRAP 18 3 clean and jerks 165 / 115 7 toes to bar 13 calories

11 – 9 – 23 7 x 2 min rounds 250m run 7 deadlifts 275 max double unders rest 2 min

10 x 3 Front Squat – pause 3 seconds on first rep build every 2 sets Cash out AMRAP 12 – rotate full rounds with a friend 3 DB deadlift 3 DB hang clean 3 DB front squat 3 burpees over DB USE 50 / 35 DBs

11 / 7 / 23 10 rounds reach , rest 1 : 1 200m row 4 Devils Press 50 / 35

11/ 6 / 23 3 rounds 500m run 40 air squats 30 push ups 20 pull ups 10 burpees rest 2 min between sets , score total time

11 – 3 – 23 AMRAP 6 10 Overhead squats 75 / 55 35 double unders rest 3 min AMRAP 6 13 push ups 35 double unders rest 3 min amrap 6 10 overhead squats 75 / 55 13 push ups

11 – 2 – 23 EMOM 20 ODD 15 // 12 calories Even 3 clean and jerks : pick a heavy weight

11 – 1 – 23 4 rounds 400m run 10 – 20 – 30 – 40 – wall balls 4 – 3 – 2 – 1 rope climb

WOD 10 – 31 – 23 630 pm class is closed for the Holiday ! A. Deadlift 10 x 3 build every 2 sets B. AMRAP 7 Burpees !