* New Movement and Aerobic Capacity Class on Monday’s @ 5:30 PM Here

WOD:

 1) Snatch: 1 Rep Every 1:00 x 12 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full Squat.

2) Clean and Jerk: 1 Rep Every 1:30 x 8 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full Squat and Split.

3) 3 rounds AQAP:

21 Chest-to-bar Pull-ups

15/10 Calories Assault Bike

9 Thrusters 155/105

Rest 10 minutes

4) 3 rounds AQAP:

400m Run

30 Box Jump Overs 24/20

20 Push-ups

10 D-Ball Over Shoulder 150/100

Rest 10 minutes

5) AQAP:

20 Rope Climbs 15ft

Treat this as a pacing piece. Workout your threshold, and work for consistent pacing for all 20 Rope Climbs.

6) Strict Deficit HSPU: 10 minute EMOTM

Pick a rep count and depth you want.

7) Weighted Bar Dips: 4 sets of 8

Rest 90-120 seconds between sets. Heavy as possible.

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