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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

9 . 3 . 20 A. 5 x 5 OHS building B. 7 min AMRAP 2 – 4 – 6 – 8 – 10 – etc OHS 95 / 65 burpees over the bar

9 . 2 . 20 AMRAP 16 8 Kettle bell snatch 4 each arm 8 / 4 dips 12 Front Rack Squats single ARM 53 / 35 Kettle bell

9 . 1 . 20 5 Rounds of 2 min AMRAPs with 2 min 15/ 12 cal bike 9 Deadlifts 225 / 155 Max reps pull ups Score total pull ups or reps per round , every calorie / rep is a point.

WOD 8 . 31 . 20 A. at 0:00 Run 1600m B. At 10:00 min mark start 10 min AMRAP 12 power cleans 95 / 65 24 / 18 push ups

WOD 8 . 28 . 20 4 rounds Run 400m 25 wall balls 5 ring muscle ups , scale with bar muscle ups , jumping muscle ups or 2 pull ups and 2 dips.