Shawn, Stu, & David

WOD
5 Rounds
400m Run
30 GHD Situps
15 Deadlifts #250/#175
Target Time: Sub 20:00 Minutes
Time Cap: 30:00 Minutes
Post scores to comments

Active Recovery- 30:00 Minute walk/light jog/ Spend time with Family.

Leslie

Mystery WOD
Details to be revealed at class time
Post scores to comments

Stacey

WOD
OTM for 20:00 Minutes- Full Body Flush
Min 1. 4- 6 Strict Pullups
Min 2. 6-8 per side Half Kneeling KB Chop 
Min 3. 8-10 Single KB/DB Turkish Situps 
Min 4. 10 (5 toe touches per side) Pushups to alt. toe touch
Post scores to comments

James

WOD
Row/Bike, 6 Sets of:
50/40 Calories
*Rest 2:00 Minutes b/t sets
directly into
20:00 Minutes on the Bike/Row
Post scores to comments

Ken

WOD
Part 1. Power Clean Complex, 3 Sets of the following:
1 Power Clean
1 Push Jerk
1 Split Jerk
Athlete Notes:
*Max Load
*Rest 1:00-1:30 b/t sets
*20:00 Minutes Max

Part 2. DB Bench Press, 5 HEAVY Sets of the following:
5 DB Bench Press+20 Pushups+ 10 Barbell Curls
Athletes Notes
*Rest 1:00-1:30 b/t sets
Post scores to comments

Marsha & Meghan
WOD
AMRAP in 12:00 Minutes
2-4-6-8 etc…..
Burpee Box Jumps
25′ Handstand Walk
Post scores to comments

Jonathan

WOD
Part 1. DB Complex 4 Sets of 28 Reps
10- DB Deadlift
8- DB Hang Squat Clean
6- DB Split Jerk (3 right left/3 left leg)
4- DB Front Squats

Part 2. Back Squats 10-8-6-4-2
*Increase load after each set
*Perform 10 UNBROKEN wallballs 20lbs/14lbs after each set
*Every 90 seconds perform a set
Post scores & loading to comments

Active Recovery- 30:00 Minute walk/light jog/ Spend time with Family.

Britt

Mystery WOD
Details to be revealed at class time
Post scores to comments