EMOM for 20 minutes of: Even minutes: 1 barbell complex (see below) Odd minutes: 15 wallballs (20/14# to 10/9') Barbell Complex (165/105#): 3 deadlifts 3 hang (squat) cleans 3 power cleans WOD Notes: EMOM means…

Complete 5 rounds for time of: 10 chest to bar pull ups 20 push ups 30 squats WOD Notes:  C2B pull ups will be scaled to regular pull ups, banded pull ups or ring rows…

Complete for time: 100 kettlebell swings (53/35#) 300 double unders WOD Notes: Divide the work any way you want. Who's up for completing this in order (all 100 kbs followed by all 300 DUs)?

Front Squat 3x8 (75%) Then 3x10Rt/10Lt split squats (30% 1 rep max back squat)

In teams of 2, complete an AMRAP in 15 minutes of: 21 thrusters (95/65#) 21 burpees WOD Notes: One person works at a time. Partners can divide the work any way you want. Move fast…

Power snatch 1-1-1-1-1-1 Then "Randy" 75 power snatches for time (75/55#) WOD Notes:  Compare power snatch to  160715.  Compare "Randy" to 150410. Scheduling Notes:  The weekend classes are filling up faster and faster and more and more late cancels are…

Box Squat 6x3 (85%) Then Max consecutive toes to bar (1 attempt) Schedule Notes:  The Friday noon is cancelled this week.  Sorry for the inconvenience. The schedule change is reflected in Wellness Living.

“Diane” 21-15-9 reps for time of: deadlifts (225/155#) handstand push ups WOD Notes:  Compare to 151124.

Complete 5 rounds for time of: 3 rope climbs 300m run

Bench Press 10x2 (90%) Then 3x10Rt/10Lt DB muscle snatches WOD Notes:  This workout is NOT designed to be a 2 rep max.  Instead you should take your time warming up to 90% and stay there…