Complete 100 alternating DB power snatches (70/40#) for time. Complete a 6x10 yd shuttle run at the start of each minute.

  Complete 3 rounds for time of: 100m walking lunge 100m broad jumps 200m sprint

Deadlift 10x1 (90%) Then Cash out card Community Notes:  Happy Birthday Pugh!! Belated Note: Happy birthday to Sarah Wuerth (10/5) !!!!

Overhead Squat 10-10-15 Then Bring Sally Up Back Squat (35% 1RM back squat) WOD Notes:  Compare to 140124. Community Notes: CONGRATULATIONS to Tanya and Heidi on their wedding day!!! Class Notes: The 8:30am class is…

"Partner Kelly" Complete 5 rounds for time of: 400m run 30 box jumps (24/20") 30 wallballs (20/14# to 10/9') Partners will alternate movements, so Partner A runs, Partner B box jumps, A does wallballs, then B…

“2014 ICA Nutrition Challenge Performance Test” Complete the following 4 tasks: Max distance broad jump (3 attempts) AMRAP in 3 minutes of 4 burpees and 8 KB swings (53/35#) 12 minutes to find 3 rep…

Thruster 6x2 (80%) Then AMRAP in 3 minutes of: thrusters (60% 1RM) Nutrition Notes:  The nutrition challenge ends on Wednesday!  Get ready to give the performance test a second try.  If you can't make it…

Complete for time: 60 double unders 30 KB swings (53/35#) 50 double unders 25 KB swings (53/35#) 40 double unders 20 KB swings (53/35#) 30 double unders 15 KB swings (53/35#) 20 double unders 10…

AMRAP in 30 minutes: 5 pull ups 10 push ups 15 squats Complete a 400m run after every 3 rounds. Class Notes:  Due to pull up space restrictions, we will not be taking extra athletes…

Front Squat 6x5 (75%) Then 5 minutes total of a plank hold