Next Lift

WOD

15 Minute AMREP

20 KBS ( 53 / 35 ) ( overhead )

15 Ring Row

20 Lunges ( 10 per foot – with barbell in front rack ( 75 / 45 )

*** step out, step back = 1 ***

beginners

snatch

front squat 5 x 5 add wt each set

scaled wod

GRACE training

30 sec max effort / 30 sec rest

30 sec max effort / 30 sec rest

30 sec max effort / 30 sec rest

then 1 rep every 10 secs for 1 minute

*** if you fall behind, just rest for that round and start up again at the next 10 second mark

WOD

5 Rounds

Run 100 M  ( south end of alley )

12 Pull ups

Next Lift

WOD

50 DU / 150 Single

12 – 9 – 6

         Deadlifts ( 275 / 185 )

        Toes 2 Bar / Knee to elbow / sit ups ( with frog legs )

50 DU / 150 Singles

*** yes, your grip will be punished on this one ***

beginners

clean

press / push press / jerk ( 3 x 3 each exercise, add wt from press to push press, and from push press to jerk

deadlift

scaled wod

Snatch

WOD

8 Min AMREP

10 Push Press ( 95 / 65 )

15 Box Jumps ( 24 / 20 or 18 )

beginners

snatch

ohs 5 x 3 add wt each set

scaled wod