Strength/Skill Snatch 3-3-3-1-1-1 METCON 15-12-9-6-3 reps for time KB Snatch L/Arm 24/12 KB Snatch R/Arm 24/12 Box jumps 24"/20" Scale as needed. Post loads and times to Comments.
WOD 15min AMRAP 5 clean and jerk 65/40 10 toes to bar 15 burpees 100m sprint Scale as needed. Post rounds and reps to Comments.
Skill Ring Dips METCON 3 rounds for time: 30 wallballs 8/4 20 KB Swings 32/16 10 burpee box overs 24/20 Scale as required. Post times to Comments
Strength Strict pull-ups 10-10-10 METCON 15min AMRAP 9 pull-ups 12 push-ups 15 med ball cleans 8/4 400m run Scale as needed. Post rounds and reps to Comments.
Strength Front Squat 3-3-3-1-1-1 METCON 21-15-9 reps for time: Front Squats 70/40 Burpees Scale as needed. Post loads and times to Comments.
WOD 4 rounds for time: 400m run 20 KB swings 24/12 10 wallballs 8/4 Scale as required. Post times to Comments
Strength Clean and Jerk 5-5-5-3-3-3 METCON "Grace" 30 reps for time: Clean and Jerk 61/43Kg Scale as needed. Post loads and time for Grace to Comments.
We will be open today for our usual 6pm Class. Look forward to seeing you all there! WOD 13min AMRAP: 8 toes to bar 10 box overs 24/20 12 KB…
WOD 4 rounds for time: 400m run 15 KB swings 32/16 15 burpees Scale as required
Strength Deadlift 5-5-5-3-3-3 METCON: "Diane" 21-15-9 reps for time: Deadlift 102/70 Handstand push-ups. Scale as required. Post times to Comments.