• 5 Push ups or Dive Bomber Push-ups
• 10 Sit-ups or Toes to Bar
• 15 Air Squats or Jump Squats

 **Reminder as the heat rises, please wipe down all bars and sweat on the mats.  Also remember water is $1.**

WOD:

Check out our latest YouTube Video - HERE

• Double Unders
• Sit – Ups

**scale is single jumpropes @ 3x the number.. ex. 50 x 3 = 150**

AMRAP of 7 jumping muscle ups 10 bw deadlifts

1. 20 Thrusters
2. 20 Sumo DeadLift High Pulls
3. 20 Push Jerks
4. 20 Overhead Squats
5. 20 Front Squats

1. Battle Ropes
2. Med Ball Slams
3. Roll Outs
4. Sledgehammer
5. Kettlebell Swings
6. Farmer Walks
7. Dive Bomber Push-ups or “Twisting Hand to Foot” Push-ups
8. Band Choppers
9. KB Deck Squats
10. Jump Rope

This WOD is Tentative due to weather and class size. Movements and rounds are subject to change..

• 3-3-3

• Air Squats 25 reps
• Power Clean, 10 reps (135/95)
• Run, 200m (fire hydrant and back)

• Burpee, 12 reps
• Pull Up, 12 reps

Classes are at 8:30am and 9:30am today.

• Run 400m
• 10 Push-ups
• 10 Walking lunges
• 10 Handstand Push-ups
• 10 Sit-ups
• 10 Mountain Climbers

• 3-3-3-3-3 reps

Met-Con
“Alternating Tabata Hang Power Snatch and Burpee”
Start the clock and perform as many reps as possible for 20 seconds of the Hang Power Snatch.
Rest 10 seconds
Then perform as many burpees as possible in 20 seconds
Rest 10 seconds
Repeat this 14 more times for a total of 16 sets
Your score is counted by the total number of reps in 16 sets; 8 alternating sets of Hang Power Snatch and Burpees.

• 5-5-5

• 20m sprint x 2 (parkinglot length)
• 10 Medball Slams (20/14)
• 10 Knees to Elbows