Body Fat lady will be here Wednesday , 2 – 7 pm , you can pay her directly. Not a challenge , just a check in. WOD 3 . 12 . 19 5 x 3 min Rounds, rest 3 min Buy in 15 / 12 cal bike Snatch ( See below ) max reps ring […]

WOD 3 . 11 . 19 – Body Fat lady will be here Wednesday , 2 – 7 pm , you can pay her directly. Not a challenge , just a check in. ” 7 / 11 ” 7 min AMRAP 5 Clean and Jerk 135 / 95 6 pull ups ( strict is possible,

3 . 7. 19 5 Rounds run or row depending on weather 250m 20 situps 1 min GOAT practice

3 . 6 .19 20 min AMRAP 10 reps 5 / 5 Dumbbell hang clean and Jerk 50 / 35 10 Overhead squats 95 / 65 10 Burpees over bar

WOD 3 . 5 . 19 5 x 3 min Rounds Rest 3 min between each round Each round begins with 15 / 12 calorie assault bike Then complete as many reps as possible of : Round 1 : 21 Deadlifts and 21 HSPU Round 2 : 15 deadlifts and 15 HSPU Round 3 :

WOD 3 . 4 . 19 ” Liquid Metal For time 25 – 20 – 15 – 10 – 5 reps Snatch 75# / 55 # barbell 25 – 20 – 15 10 – 5 reps Box Jump Overs 5 – 4 – 3 – 2 -1 Reps Bar muscle ups

6 Rounds Run 250m 30 dubs or 1 minute practice 1 minute goat practice

4 min EMOM x 4 reps power clean rest 1 min 4 min EMOM x 3 reps power clean rest 1 min 4 min EMOM x 2 reps power clean rest 1 min 4 min EMOM x 1 rep power clean B. Practice handstands 10 min holds on wall holds no wall walks planks