No 5am, 6am or 9am classes due to weather.Check Facebook for updates on other class times 

WODtimes:

Noon, 4:30, 5:30, 6:30

WOD:

Every 2mins for 5rounds:

5 touch’n’go power snatches AHAP

90sec AMRAP bar muscle ups*

Rest 1min

90sec AMRAP chest to bar pull ups*

Rest 1min 

90sec AMRAP pull ups*

-record total reps of each movement-

-Rest 5mins-

For time: 

50 lateral bar hops 

14 alternating overhead lunges 65/95 

40 lateral bar hops 

14 alternating overhead lunges 65/95 

30 lateral bar hops 

14 alternating overhead lunges 65/95 

20 lateral bar hops 

14 alternating overhead lunges 65/95 

10 lateral bar hops 

14 alternating overhead lunges 65/95 

Extra Credit 

Rest 5mins 

400m farmers carry 53/70 (each hand)

(40x10m) 

-every time you put down the bells do 10wall balls-

Scaling-

*a) push ups/reg. pull ups/ ring rows OR b) push ups/ring rows/jumping pull ups 

HOME WOD:

For time:

20-18-16-14-12-10-8-6-4-2 reps of:

Alternating Lunges 

10-9-8-7-6-5-4-3-2-1 reps of:

Burpees