WORKOUTS

Strength: 5×5 speed deadlift @70% 1RM -30”-1’ rest between sets Conditioning: 4 rounds 400m run 10 hang squat clean (115/80) 20 V ups 10 alternating front rack forward lunges Accessories: 8×1 kneeling to feet to broad jump 4×12 Kang squats 4x8ea KB front rack reverse

Open gym today from 10 a.m. to 11 a.m.

“Trio Wod” Teams of Three 30’ AMRAP 10 Calorie Ski ERG 10 Burpees 10 Little Bigs 25/15 *100m Team Run *Partner A goes, once finished with the ski partner B starts, with C to follow. Once all three teammates have completed through the little bigs

“Partner Wod” Teams of Two 10 Rounds 10 Calorie Assault Bike 20 Box Jump Overs 24”/20” 30 Russian Kettlebell Swings 70/53

“Fran” 21-15-9 Thrusters (95/65) Pull Ups

“Active Recovery/Open Gym” “Jerry” 1 Mile Run 2000m Row 1 Mile Run Core: 5 Rounds 20” on/10” off 1. Hollow Rocks 2. Flutter Kicks 3. Plank Knee to Elbow 4. V-ups

Skill: Clean 2xPVC/ 1xBarbell Burgener Warmup 3 Down and Finish (Speed thru the middle) 3 Elbows High and Outside (Keep the Bar Close) 3 Muscle Clean (Strong Turnover) 3 Clean Lands 2-4-6 (Footwork) 3 Clean Drops (Foot Work) 3 Shoulder Press 3 Push Press 3

Skill: Toes to Bar 3x5ea Hollow and Arch 3×5 Beat Swings 3×3 Kip Elevates 3×3 Lever with Tuck 3×3 Tuck And Flick Strength;; 24’ AMRAP 250m Row 20 Air Squats 15 Toes to Bar 200m Run 20 Alternating Foward Lunges 15 GHD Sit-ups

Open gym today from 10 a.m. to 11 a.m.

“Partner Wod” 30’ AMRAP w/weight vest  20/14 10 Calorie Assault Bike 10 Box Jump Overs 24”/20” 10 Synchro Hanging Leg Raises 10  Burpees 100m Partner Run  *split reps any way except hanging leg raises and run.