NO YOGA WEDNESDAY. REGULAR OPEN GYM SCHEDULE.

strength | skill

back squat / 4 x 5 @ 3111

wod | FEELING OF FEAR

In tabata format (:20 on / :10 off) complete….

30 back squat #155 / #105 (3:00 time cap)

1 min transition

40 HSPU (4:00 time cap)

1 min transition

80 wall ball shots #20 / #14 (5:00 time cap)

1 min transition

200 double unders (6:00 time cap

• score is total time to complete all movements (including rest)

NO YOGA WEDNESDAY. REGULAR OPEN GYM SCHEDULE.

strength | skill

10 min EMOM : 4 turkish get ups

wod | GO GETTER

20 bar muscle ups

• every time you break, complete 2 turkish get ups 1.5 / 1

strength | skill

1.  OHS from the rack 3×3.

2.  Thrusters 3×3

wod | CIRCLE

21 OHS

200m run

21 thrusters

200m run

15 ohs

200m

15 thrusters

200m

9 ohs

200m

9 thrusters

200m

strength | skill

deadlift

10 @ 50%

8 @ 60%

6 @ 70%

4 @ 80%

wod | STATUS

4 rounds for time of:

400 Meter Run

24 kbs 2 / 1.5

12 Burpee Box Jump-Overs 24″/20″

progenex order tomorrow.

strength | skill

squat cleans: 8, 6, 4, 2, 2

wod | MONARCH

12 min amrap of 2, 4, 6, 8, etc.

snatches #115 / #80

wall walks

Timp4Time was awesome!! Great weather, good company, we saw lots of goats & a moose + EVERYONE made it to the top!! Way to #useyourfitness.

PROGENEX ORDER THIS WEDNESDAY.

strength | skill

weighted lunges / 4×6 each leg with bar in backsquat position

wod | HAVANA

3 rounds, 1 min per station, rest 2 min beween rounds:

jump squats

push press #95 / #65

cals on airdyne

• score is 3 scores / total for each round

NO SATURDAY CLASSES.