WOD

Push press 5-5-5-5-5 (15 minutes) Then: “J.T.” 21-15-9 of: Handstand push-ups Ring dips Push-ups

Skill:  Muscle-ups (15 minutes) Then: “Fran” 21-15-9 of: Thrusters, 95/65 Pull-ups

Surprise WOD at 10:00 a.m.!

Skill:  Front squat (15 minutes) For time: Row 1500 meters Then: Five rounds of: 15 ball slams, 20/12 7 front squats, 185/115

Squat snatch 2-2-2-2-2-2-2 (20 minutes) Then: Five rounds for time of: 275 pound Deadlift, 7 reps 20 Squats 5 Handstand push-ups

Skill: kipping/butterfly pull-up (15 minutes) Then: “Tabata something different” Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are push press. There is no rest between

Weighted ring dip 3-2-2-2-1-1-1-1 reps (20 minutes) Then: For time: 400 meter walking lunge Post # of steps and time to board.  Knee must touch the ground each step for lunge to count.

“Glen” For time: 135 pound Clean and jerk, 30 reps Run 1 mile 15 foot Rope climb, 10 ascents Run 1 mile 100 Burpees 45 minute time cap

Open Gym @ 3:00 pm – Come learn something new, work on a skill or get a WOD in!

Surprise WOD at 10:00 am!