Wednesday 11-7

Open (Advanced)/Performance (Intermediate/Masters): 1. EMOM x 6:     4 Burpees Over Barbell     1 Clean & Jerk-Moderate weight ACROSS. 2. Front Squat 3×5-BUILD to tough load. Rest 3-4 minutes between tough sets. 3. Close Grip Tempo Bench Press 3×8-10 reps @ 21X2-Moderate load across, rest 2-3 minutes between sets. Post WOD (Optional): This…

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Tuesday 11-6

Open (Advanced): 1. Weighted Strict Chin Up 8-6-4 reps-BUILDING, rest 2-3 minutes between sets. 2. 12 Minute AMRAP:      7 Box Jumps (36/30″)      14 Kettlebell Swings (2/1.5)   Performance (Intermediate/Masters): 1. Weighted Strict Chin Up 8-6-4 reps-BUILDING, rest 2-3 minutes between sets. 2. 12 Minute AMRAP:     7 Box Jumps (30/24″)…

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Monday 11-5

Open (Advanced): 1. Skill: Movement Prep 2. For Time (115/75): Run 800m 30 Overhead Squat Run 600m 25 Power Snatch Run 400m 20 Thruster   Performance (Intermediate/Masters): For Time (75/55): Run 800m 30 Overhead Squat Run 600m 25 Power Snatch Run 400m 20 Thruster   General Fitness (Beginner/On-Ramp): For Time (55/35): Run 600m 20 Overhead…

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Saturday 11-3

9am Community Trial Class Open (Advanced)/Performance (Intermediate/Masters): 1. Skill: Movement Prep 2. 2 Rounds For Time: Run 600m 35 Abmat Sit-Ups 15 Kettlebell Swings (53/35)   Fitness (Beginner/On-Ramp): 2 Rounds For Time: Run 400m 25 Abmat Sit-Ups 15 Russian Kettlebell Swings (35/26)   10am Member’s Class Open (Advanced): 1. Skill: Movement Prep 2. Teams of…

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