**UPDATE: Due to demand, we've added an 8:30am class to today's schedule.  Complete 21-18-15-12-9-6-3 reps for time of: KB swings (53/35#) Box jumps (24/20") WOD Notes:  If you have family coming into town, this workout…

Back Squat 5-5-5-5-5 Then 3x20 glute bridges (40% of 5RM back squat) WOD Notes: Compare to 181003. Community Notes:  Happy Birthday Dan T! Schedule Notes: Important schedule changes for this week: Wednesday - We "uncancelled"…

With a 15 minute running clock, complete a round every 90 seconds of:   3 power snatches (135/95#) 12 burpees  WOD Notes: Choose a scale for the snatch (weight) and burpees (number of reps) so each…

AMRAP in 12 minutes of: 5 power clean and jerks (155/105#) 10 chest to bar pull ups Community Notes:  Happy Birthday Ed and Julie!

Sumo Deadlift 5x3 (85%) Then  5 x 5R/5L weighted box steps ups (as heavy as possible) WOD Notes: If you're competing in the Battle on Bridge Street competition this weekend, consider knocking out 5x3 at…

AMRAP in 20 minutes of: 5 hip pull overs 15 Russian KBS (70/53#) 30 ft handstand walk WOD Notes:  There are some scaled versions of a hip pull over (starting from a box, skin the…

"Karen" Complete for time: 150 wallballs (20/14# to 10/9') WOD Notes:  What will your strategy be for Karen?  Ten sets of 15, tabata style, I hear that if you do 20 every minute, it doesn't…

Complete 3 rounds for time of: 40/30 cal row 30 box jumps (24/20") 20 power snatches (95/65#)

Front Squat 2-2-2-2-2 Then Complete 100 push ups for time. WOD Notes:  Compare to 190629.

Complete 9 rounds for time of: 5 deadlifts (315/205# NTE 80% 1RM) 5 strict handstand push ups Community Notes:  Happy Birthday Ryan A!