A.) Strict Press: 3(75%), 3(80%), 3(85%) 3+(90%) B.) For time: •5 broad jumps, •38 wall ball shots (20#/14#), •38 sit-ups, •5 broad jumps, •38 double unders, •38 kb swings (70#/44#), •5 broad jumps

A.) Deadlift:  3(75%), 3(80%), 3(85%), 3+(90%) B.) 4 min AMRAP of: •Max calorie row, 5 min AMRAP of: •10 push-ups (hand release), •6 toes-to-bar 4 min AMRAP of: •10 ball slams (30#/20#), •6 ring rows

A.) Back Squat:  3(75%), 3(80%), 3(85%), 3 (90%) 2+ (95%) [% off 90% training max] B.) 10 min AMRAP of: •10 burpee barrier hops, •10 kb snatch (53/35)

As a reminder we will not be having any classes on Monday.  Have a great Memorial Day weekend! Team Saturday will be at 9 am tomorrow.  Get your butts out of bed and get to the gym before the long weekend! Thursday’s WOD A.)  Clean: 3(80%), 3(85%), 3+(90%) [lift from your 90% training max] B.) [...]

A.) Elevated Split-Leg Squat:  4-4-4 B.) 10 rounds for time of: •Hill sprint, •20 double unders, •10 ball slams (30#/20#)

A.) Floor Bench:  4 (80%), 4 (85%), 3 (90%), 3+ (95%) [lift off of 90% training max] B.) 3 rounds for time of: •Run 400 m., •10 toes-to-bar, •15 wall ball (20#/14#)

A.) Snatch Balance: 3-3-3-3 B.) For Time: •5 rope climbs (12 progressions), •1986 # from ground-to-overhead •26 pvc sit-ups, •26 tire flips, •5 handstand push-ups, •26 burpees, •26 kb sumo deadlift high-pull (70/53)

Be prepared to do some rope climbs or rope climb progressions tomorrow.  Wear a tall sock!

Thursday’s WOD A.) Push Press: 5 (74%), 5 (82%) 5+ (90%) [lift off of 90% training max] B.) 12 min. AMRAP of: •5 pull-ups, •10 kb swings (53/35), •10 goblet squats (53/35), •15 double unders _________________________________________________________________________ Friday and Saturday Updates: 1.)  There will be two WOD times on Friday:  6:00am and 7:00 am 2.)  Be [...]

30 reps Snatch for time (135#/95#) When done complete 4 rounds AB TABATA of: •abmat situps, •in and outs, •l-sit or plank