Greg Mountain

9 / 5 / 23 AMRAP 20 2 rope climb 20 weighted situps 40 double unders

9/4 / 2023 830 class only. Partner WOD 5 Rounds 400m run together 40 Db snatch 50 Push Ups 60 Air Squats

9 – 1 – 23 6 sets , rotate full rounds with a partner or rest 2 min as an alternative 21 wall balls 15 cal row 9 burpees over the rower

8 – 31 – 23 EMOM 20 ODD : 100m run EVEN : 5 Jerks from the ground , pick a heavy weight , but form maintains sound

8 – 30 – 23 4 rounds 400m run 15 Deadlifts 225 / 125 5 Wall Walks

8 – 29 – 23 A. Front Squat , from the ground 5 – 5 – 3 – 3 – 3 -1 – 1- 1- 1 B. accumulate 3 min L – Hold 10 min cap , scale with 1/2 L – hold , plank

8 – 28 – 23 AMRAP 20 5 strict pull ups 10 box jumps 24 / 20 15 push ups

NIGHT CLASSES CANCELLED TODAY ONLY – NO 415 , 530 , 630 PM AMRAP 20 100m run 10 wall balls 1 power clean 185 / 125 Add one power clean per round.

8 / 24 / 23 5 x 3 min rounds , 3 min rest 20 / 18 cal row 16 DB snatch 50 / 35 max reps toes to bar

8 / 23 / 23 AMRAP 25 Run 250m Row 250m 5 ring muscle ups