Classes:

• 9:00a Free Saturday Class
• 10:00a Free Saturday Class
• 11:00a Competitor Class (not free, $15 drop in or use your membership)
  • WOD 1: "Lynn" 5 rounds for max reps: BW Bench Press, Pull Ups
  • WOD 2: 1RM Overhead Squat
  • WOD 3: AMRAP 15:00: Run 200m, 10 GHD Sit Ups, 50 Double Unders

Scaling Groups: A: 50 B: 75 C: Rx E: Hand release

Regular WOD 2: AMRAP 12:00

• 15 Push Press (45/25)
• 15 Squats

Advanced WOD 2: AMRAP 12:00

• 15 Power Snatch (95/65)
• 15 Front Squats (95/65)

Notes: Bar below the knee on each snatch, no racks.

$$: Run 1200m

WOD 1: AMRAP 15:00

• Run (or Row) 400m
• 20 Lunges

WOD 2: Deadlift x 30 (record lowest weight)

$$: 5 Partner Sprints

• Back Squat (Bodyweight, scale as needed)

WOD 2: AMRAP 20:00

• Row 300m
• 15 Push Ups
• 15 Box Jumps (24"/18")
• 15 Kettlebell Swings (53/35)

Scaling Groups: A: KB 26/18 B: 35/26 C: Rx E: 70/53, 30/24" BJ, HR P.U.

$$: 40 Toes To Bar

Note: 60 seconds rest between sets. Record 2-RM.

Regular WOD 2: AMRAP 12:00

• 9 Burpees
• 9 Overhead Squats (75/55)

Scaling Groups: A: PVC/PVC B: 45/35 C: Rx

Advanced WOD 2: AMRAP 12:00

• 3 Muscle Ups
• 6 Overhead Squats (135/95)

$$: 800m Run