Complete 15-12-9 reps for time of: Power cleans (135/95#) Toes to bar Rest 5 minutes and then 15-12-9 reps for time of: Thrusters (135/95#) Chest to bar pull ups WOD Notes: The thrusters are heavy,…

Sumo Deadlift 2x10 (60%) 2x8 (70%) 2x6 (80%) Then 50 yds banded lateral walks each direction Reminder:  Lululemon of Wayne is holding an ICA shop night Wednesday from 6:oo to 8:00 pm.  Gear is 25%…

Complete 4 rounds of: Box jumps (24/20") Dumbbell snatch (50/35#) Pull ups Burpees WOD Notes: You'll work at a station for 40 seconds, then rest/transition for 20 seconds. Modify heights/weights as needed to move fast!…

"D.T." Complete 5 rounds for time of: 12 deadlifts (155/105#) 9 hang power cleans (155/105#) 6 push jerks (155/105#) WOD Notes:  Compare to 141021.

Front Squat 1-1-1-1-1-1-1 Then 5x5 weighted squat box jumps WOD Notes:  Compare to 170617.

Hang Snatch + Overhead Squat 1-1-1-1-1-1 WOD Notes:  If you are not comfortable snatching, the workout will be a hang clean + front squat + front squat. Outstanding Notes:  The ICA in house power meet…

Complete 5 rounds for time of: 20 wallballs (20/14# to 10/9') 10 deadlifts (225/155#) WOD Notes:  Choose a deadlift weight that you can do unbroken for at least the first 3 rounds.  Go fast! Community…

"Coffland" Hang from a pull up bar for 6 minutes. Each time you let go of the bar complete an 800m run and 30 push ups before hanging again. WOD Notes:  There will be a…

Back Squat 5x5 (75%) Then 3x10 R/L Bulgarian split squats (30% 1 RM back squat) Community Notes: Happy Birthday Frank W. and Kerri!

Tabata: Front squats (40% 1RM) Russian twists (25/15#) Ring rows Handstand hold WOD Notes:  The Tabata rep scheme means you will work for 20 seconds followed by a 10 second rest for 8 rounds.  You…