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WOD 1 – 11 – 22 A. 3 x 8 front rack walking lunges B. 3 x 8 back rack walking lunges C. amrap 7 10 DB snatch 50 / 35 30 dubs

WOD 1 – 10 – 22 Remember , ( write down ) how you did this workout exactly so you can repeat it at the end of the fitness challenge. Dunk lady will be here today to test your Body fat. It is $99 for 2 body fat tests ( beginning and end ) ,

WOD 1 – 7 – 22 Run 100m 10 – 1 Push press 115 / 75 1 – 10 Burpees over the bar

WOD 1 – 6 – 22 A. Back squat 10 – 8 – 6 – 4 – 2 building X 2 rounds B. partner cash out for time Row 2k 200 situps

WOD 1 – 5 – 22 AMRAP 13 6 devil press SA DB 36 DUBS 12 Thrusters SA DB 36 DUBS

WOD 1 – 4 – 22 Power clean 5 x 3 EMOM 5 x 2 EMOM 5 x 1 EMOM B. Relay Race 100m farmer carry 100m medball run 100m run 3 rounds each, rotating every 100m.

WOD 1 – 3 – 22 Partner WOD AMRAP 20 50 cal row 50 OHS 45 / 35 50 cal row 50 pull ups

12 / 31 / 21 830 and 12 class only Death by shuttle run – 10 min max Death by thruster 95 65 death by burpee Death by : min 1 – 1 rep , min 2 – 2 reps , min 3 – 3 reps until failure.

12 / 30 / 21 Deadlift 5 – 4 – 3 – 2 – 1 Repeat Cash out Row 4k with a friend

12 / 29 / 21 AMRAP 16 4 snatch 85 / 135 8 ctb pull up 16 wall ball 14 / 20