* A heads up that the Aerobic Conditioning class will be moved to 5:30 PM on Tuesday nights.

WOD:

1) @ 0:00 – 5-4-3-2-1 – AQAP:

Squat Snatch 225/155

Rope Climb

First Rope Climb is Legless. Time cap of 12:00.

2) @ 15:00 – 5-4-3-2-1 – AQAP:

Thrusters 225/155

Bar Muscle-ups

Time cap of 12:00.

3) @ 30:00 – AQAP:

30 Clean and Jerks 225/155

Clean and Jerk is anyway, anyhow. Time Cap of 12:00.

4) @ 45:00 – AQAP:

1 mile Run

2000m Row

4000m Assault Bike

Rest as needed.

5) 20 minute EMOTM:

Odd – Strict Muscle-up

Even – Deficit Paralette HSPU

Choose reps you can maintain for the 10 sets. Paralette HSPU you choose strict or deficit.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE