Open Gym 9am-noonTeam WOD 11:15am 

*if you want to “Lift” and do the team WOD please done before 11:15

Lift

Strict press 

Work up to a 30RM

Team WOD

One person working at a time:

For time:

10 DB snatches 

15 burpee box jumps 

20 DB snatches 

15 burpee box jumps 

30 DB snatches 

15 burpee box jumps 

40 DB snatches 

15 burpee box jumps 

50 DB snatches 

15 burpee box jumps 

-Rest 5 mins-

AMRAP 12mins-

2 rounds of:

  50-ft. weighted walking lunge

  16 toes-to-bars

  8 power cleans

Then, 2 rounds of:

  50-ft. weighted walking lunge

  16 bar muscle-ups

  8 power cleans

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

-Rest 5 mins-

Prior to 8:00, complete:

3 rounds of:

    6 chest-to-bar pull-ups

    6 squat snatches, 65/95 lb.

Then, 3 rounds of:

    7 chest-to-bar pull-ups

    5 squat snatches, 95/135 lb.

*Prior to 12:00, complete 3 rounds of:

    8 chest-to-bar pull-ups

    4 squat snatches,135/185 lb.

*Prior to 16:00, complete 3 rounds of:

    9 chest-to-bar pull-ups

    3 squat snatches, 155/225 lb.

*Prior to 20:00, complete 3 rounds of:

    10 chest-to-bar pull-ups

    2 squat snatches, 175/245 lb.

Prior to 24:00, complete 3 rounds of:

    11 chest-to-bar pull-ups

    1 squat snatch 185/265 lb.

-Rest 5mins-

AMRAP 13 

55 deadlifts, 155/225

55 wall-ball shots, 14/20 9/10

55-calorie row

55 handstand push-ups

-Rest 5mins-

10 rounds for time of:

9 thrusters 65/95

35 double-unders