WOD

9 – 11 – 23 Team Jack AMRAP 20 10 push press 115 / 75 10 KBS 53 / 35 10 box jumps 24 / 20 Partners rotate full rounds

9 / 8 / 23 AMRAP 14 3 bear complex 135 / 95 10 burpees to target

9 / 7 / 23 5 rounds 250m run 20 Box jumps 24 / 20 20 KBS 53 / 35

9 / 6 / 23 A. overhead squat 10 – 10 B. front squat 5 – 5 – 5 C. Back Squat 3 – 3 – 3- 3 D. Partner cash out – 10 min amrap 20 cals 30 wall balls

9 / 5 / 23 AMRAP 20 2 rope climb 20 weighted situps 40 double unders

9/4 / 2023 830 class only. Partner WOD 5 Rounds 400m run together 40 Db snatch 50 Push Ups 60 Air Squats

9 – 1 – 23 6 sets , rotate full rounds with a partner or rest 2 min as an alternative 21 wall balls 15 cal row 9 burpees over the rower

8 – 31 – 23 EMOM 20 ODD : 100m run EVEN : 5 Jerks from the ground , pick a heavy weight , but form maintains sound

8 – 30 – 23 4 rounds 400m run 15 Deadlifts 225 / 125 5 Wall Walks

8 – 29 – 23 A. Front Squat , from the ground 5 – 5 – 3 – 3 – 3 -1 – 1- 1- 1 B. accumulate 3 min L – Hold 10 min cap , scale with 1/2 L – hold , plank