Saturday 9/15

9am Community Trial Class 1. Skill: Movement Prep 2. 5×2 Minute Rounds:     Run 200m      Max Abmat Sit-Ups in remaining time.     There is no rest between rounds. Your score is your total number of sit-ups completed.  10am Member’s Class 1. Skill: Movement Prep   2. For Time:     50 Ambat Sit…

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Friday 9/14

1. EMOM x 6 (3 Sets):     Evens: :15s Max Rep Kipping Handstand Push Ups     Odds: 12 Single Arm Overhead DB/KB Lunges, Alternating Legs (6/side @ 50/35lbs)   2. 10 Minute AMRAP:      3 Bar Muscle Ups     9 Push Jerks (135/95)     45 Double Unders         *SAVE THE DATES*…

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Thursday 9/13

1. Snatch+Overhead Squat 3×3+3-Build to tough load. Rest 2-3 minutes between sets.  2. Back Squat 3×5-Build to tough load. Rest 3-4 minutes between sets.  3. Snatch Pulls 3×5-Moderate load ACROSS. Rest 2 minutes between sets. Use straps if needed.    Post WOD (Optional): This weeks active recovery or grab some friends and hit the following:…

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Wednesday 9/12

1. For Time (with a partner):     Row 5000m     *One person rows while the other performs 20 burpees. Switch after every set of burpees.    2. For QUALITY:     L-Sit Hold-Accumulate 2 Minutes.   *SAVE THE DATES* -Saturday, October 6th: LIVE FIRE WOD! This event will be highly controlled in regards to safety. No experience…

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