WOD

EMOM 15 (alternating) 15 DB Power Clean (50’s, 35’s) 20 Wall-Ball Shots (20, 14) 25 Abmat Sit-Ups Then For Time: 2000m Row

All Classes Cancelled!

ATTN MEMBERS!!! Due to the threat of severe weather impacting the Shoals area tomorrow morning, we are canceling the 5am, 6am, and 8am classes. • We will open for a brief afternoon schedule pending the roads clear up. • As always PLEASE stay tuned to our social media and we will post a modified schedule

4RFT 35 Double Unders 15 Power Snatch (75, 55) 15 Toe-2-Bar For Completion: 6 Minutes Planks

Teams of 3: 150 Ground-2-Overhead (75, 55) 600m Team Run 125 Overhead Squat (95, 65) 600m Team Run 100 Overhead Lunges (115, 75) 600m Team Run

EMOM 15 (alternating) 10 Toe-2-Bar 12 Calorie Row 14 Hand Release Push-Ups (5 Minute Rest) AMRAP 7 10-20-30-40-50 Wall-Ball Shots (20, 14) Abmat Sit-Ups

Every 1:30 for 7 Sets: 1 Squat Clean + 2 Front Squat + 1 Jerk *adding weight each set of technique allows Then 21-15-9 Front Squat (135, 95) C2B Pull-Up

For Time: 1000m Row 50 Shoulder-2-Overhead (115, 75) 30 Handstand Push-Ups 50 Deadlift (115, 75) 1000m Row

“The Chief” 5 Rounds AMRAP 3 3 Clean (135, 95) 6 Push-Up 9 Air Squat For Completion: 30 GHD Sit-Ups 30 GHD Hip Extensions

2 Man Team 2RFT: 100 Calorie Row 80 Burpee Box Jump Over (24, 20) 60 DB Snatch (50, 35) 40 Strict HSPU 20 Ring Muscle-Ups