WODtimes:5am, 6am, 9am, noon, 4:30pm, 5:30pm

Open gym: 6:30pm-8pm

Squat Snatch speed ladder 

For time: 

15 weights going up 5lbs each time unless otherwise indicated 

A.15-85 (switch to women’s bar at 35lbs)

B.35-105

C.55-125 

D.75-145 

E. 95-165 

F.110-180

G.130-200

H.155-225

I.175-250

J.190,200-275

7min cap

2 heats
Heat 2 loads for heat 1 and vice versa

1 bar (except if otherwise indicated ) 

Switch out to larger plates 

Record time to finish last weight or record last weight complete 

Every 90secs 3 rounds 

5 front squats @ 70% 

Focus on speed 

4 rounds not for time 

10 strict pull ups AHAP 

10 (each leg) single leg RDLs AHAP

15 back extensions weighted 

Extra Credit 

For time:

50 burpee over the box jumps 20/24