WOD

9 / 4 / 24 A. 5 sets Front rack lunge R Front rack lunge L Pause front squat – 3 seconds in bottom 2 front squats B. 7 min amrap 7 front squats 115 / 75 7 ctb pull ups

9/3/24 10 rounds rest 1 : 1 200m row 4 devils press 50 / 35

830 class only Teams of 2 – for time Buy In : 1000m run 200 wall balls 100 toes to bar partition reps anyway with partner – one person working at a time every 2 min run 100m with the ball together Cash out 1000m run

8 / 30 / 24 every 5 minutes for 5 rounds 400m run 16 KBS 53 / 35 12 burpees score fastest and slowest round

8 / 29 / 24 EMOM 5 min – 4 clean and jerks rest 1 min EMOM 5 min – 3 clean and jerks rest 1 min EMOM 5 min – 2 clean and jerks rest 1 min EMOM 5 min – 1 clean and jerk B. 12 min abs – 3 rounds 1 min

8 / 28 / 24 For time 800m run 40 double unders 20 db snatch 50 / 35 10 bar muscle ups 400m run 10 bar muscle ups 20 db snatch 50 / 35 40 double unders 800m run

8 / 27 / 24 A. Back Squat 8 – 8 – 4 – 4 – 4 – 2- 2 – 2 – 2 B. 5 x 20 sec bike sprints on the 2 minute.

8 / 26 / 24 AMRAP 20 10 – HSPU 10 box jumps 24 / 20 10 cal machine Add 2 reps each round

8 / 23 / 24 A. 3 snatch EMOM building B. Ingrid 10 rounds 3 snatch 135 / 95 3 burpees over the bar

8 / 22 / 24 4 rounds 400m run / 500m row / 400m run / 500m row 12 deadlifts 185 / 125 21 box jump overs 24 / 20