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Schedule change : 730 am class moved to 630 am WOD 9 – 29 – 21 A. Push Press 10 – 5 – 3 – 1 – 1 – 3 – 5 – 10 B. 7 x 100m sprints on the minute.

WOD 9 – 28 – 21 Schedule change : 730 am class moved to 630 am For time 3 rounds 10 deadlift 20 wall balls Run 500m 2 rounds 10 deadlifts 20 wall balls run 500m 1 round 10 deadlifts 20 wall balls 185 / 125

WOD 9 – 27 – 21 Schedule change : 730 am class moved to 630 am A. 5 sets of 3 power snatch on the 90 seconds , building B. AMRAP 15 6 snatch 115 / 75 9 toes to bar 12 calories ( row ski or bike )

WOD 9 – 24 – 21 5 rounds 21 cal row or bike 15 KBS 53/ 35 9 ring dips

WOD 9 – 23 – 21 A. 7 sets building Power clean + squat clean + cluster B. AMRAP 12 10 power clean10 BBJO 24 / 20 8 squat clean8 BBJO6 cluster6 BBJO 135 / 95

WOD 9 – 22 – 21 3 rounds 800m Run 40 double unders 20 hand stand push ups

9 – 21 – 21 A. Back Squat 10 – 5 – 3 – 1 – 1 – 3 – 5 – 10 B. L sit accumulate 3 minutes on rings , boxes or parallettes.

WOD 9 – 20 – 21 5 min AMRAPrun 250mmax Ring muscle ups or scale with burpee strict pull upsrest 1 min4 min amraprun 250mmax wall balls 20 / 14rest 1 min3 min amraprun 250mDB Deadlift 50 / 35rest 1 min2 min amraprun 100mDB s20 50 / 35score each amrap separate.

9 – 17 – 21 5 rounds 15 thrusters 95 / 65 15 pull ups

9 – 16 – 21 A. EMOM 5 min emom x 3 snatch rest 90 seconds 5 min emom x 2 snatch rest 90 seconds 5 min emom x 1 snatch B. AMRAP 6 50 power snatch 75 / 55 max double unders