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WOD 10 – 5 – 21 Deadlift 10 – 5 – 3 – 1 – 1 – 1 – 3 – 5 – 10 Cash out Relay Race with a ball 250m run x 1 100m run x 2 Then with no ball 250m run x 1 100m run x 2

WOD 10 – 4 – 21 AMRAP 20 3 rounds 5 strict pull ups , scale with jumping pull ups or ring row 10 push ups 20 double unders Then 5 squat cleans 135 / 95

WOD 10 – 1 – 21 Schedule change : 730 am class moved to 630 am For max reps amrap 5 run 250m then max reps clean and jerk 165 / 115 Rest 1 min amrap 4 run 250m then max reps chest to bar pull ups rest 1 min amrap 3 run 250m then

WOD 9 – 30 – 21 Schedule change : 730 am class moved to 630 am A. Front rack lunges from rack 4 x 8 steps B. Back rack lunges from rack 4 x 8 steps C. 12 min abs 3 rounds 1 min situp 1 min Hollow rock 1 min plank 1 min rest

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