1. Chest-to-Bar Pull Ups* Ninjas: 3×20 Unbroken Advanced: 4×15 Unbroken Intermediate: 5×8-10 Unbroken Beginner: 6×4-6 Unbroken 2. With a 10 Minute Running Clock: Row 1000m 50 Handstand Push Ups Max Rep Muscle Up *Rest 3:00 between sets.
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1. Hang Snatch 2 OTM x 6 @ 80% 2. 15 Minute AMRAP: 20 Power Snatch (75/55) 20 Box Jumps (24/20″) 20 Alternating Pistols
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9am Community Trial Class 1. Skill: Movement Prep 2. 16 Minute EMOM (4 Rounds): 1st: Run 200m 2nd: Max Front Lean & Rest (on rings) 3rd: Double Under x 50 reps 4th: Rest 10am Member’s Only Class 1. Front Squat 8-1-8-1-8-1 (working up each set heavier than the previous set) 2. EMOM x 15 (5…
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1. EMOM x 7: Hang Clean+Clean+1 Jerk @ 70-75% 2. Open WOD 13.4 7 Minute AMRAP: 3-6-9-12… Power Clean & Jerks (135/95) Toes-to-Bar
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