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

Britt

Mystery WOD
Details to be revealed at class time
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Seth

In Teams of 2 complete the following for time
Buy in: 100 GHD Situps
followed by…
Bench Press #155/#105: 50-40-30-20-10 Reps
Wallballs 20lbs/14lbs: 100-80-60-40-20 Reps
Partition Reps as Needed
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Brad

In Teams of 2 complete the following
60/40 Calorie SkiERG (partition anyway)
18 Sandbag Cleans #150/#100
60/40 Calorie Row (partition anyway)
30 Sandbag Cleans #150/#100
60/40 Calorie BikeERG
42 Sandbag Cleans #150/#100
TARGET TIME- Sub 20:00 Minutes
TIME CAP- 25:00 Minutes
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Rob

WOD
AMRAP in 12:00 Minutes
10 Alt. DB Squat Snatch 75lbs/55lbs
20 Box Jumps
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WOD
1 Mile Run
100/80 Calorie Row
100/80 Calorie BikeErg
100/80 Calorie SkiERG
100 Pushups
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Crystal

WOD
10-9-8-7-6-5-4-3-2-1
Burpee Double DB Deadlift 50lbs/35lbs
*15/10 Cal Bike or 10/8 Cal Echo Bike after each set*
TIME CAP- 15:00 Minutes
Rest 5 minutes, then for time
25 Burpees Over DB 
25 Double DB Deadlifts
25/20 Cal Bike or 20/15 Cal Echo Bike
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Active Recovery- 30:00 Minute walk/light jog/ Spend time with Family.

Mystery WOD to be announced 
at class time