No 9 am Free Class Today
Kids Camp Fundraiser Throwdown: Starts at 9:30am

STRENGTH:
5-5-3-3 DL
5-5-3-3 Front Squat
5-5-3-3 DB Bench Press

WOD:
3 min AMRAP:
15 Air Squats
5 T2B

WOD:
For Time: 5K Run

WOD:
16 min AMRAP:
25 Push Press (55/75)
15 Bar Facing Over Burpees
30 Ab Mat Situps

STRENGTH:
10 min to work up to a heavy Power Clean

WOD:
For Time:
30 Assault Bike Cals
15 C2B
10 Power Cleans (155/225)
15 C2B
8 Power Cleans (155/225)
15 C2B
6 Power Cleans (155/225)

STRENGTH:
12 min EMOM:
EVEN: 3 OHS
ODD: 3-5 RMU

WOD:
"AMRAP Nancy"
12 min AMRAP:
400m Run
15 Overhead Squats (65/95)

STRENGTH:
10 min to work up to heavy regrip Power Snatch double

WOD:
For Time:
15 Power Snatch (135/95)
150 Double Under
50 Pull Ups
150 Double Under
15 Power Snatch (135/95)

STRENGTH:
8-8-8-8 Back Squat

WOD:
15 min AMRAP:
25 WB (14/20, 9/10')
15 BBJO (20/24)

1:00 Rest

WOD:
For Time:
200 meters with Double DB Carry (35/50)
20 Double DB Power Cleans (35/50)
30 HSPU
5 Rope Climbs
30 T2B
20 Double DB Snatch (35/50)
200 meters with Double DB Carry (35/50)

Superset x4:
10 Barbell Bench Press
10 DB Curl to Press
1:00 SPRINT on Rower

2:00 Rest

5 min Max Rep: Walking Lunge Steps

STRENGTH:
8 min EMOM of the complex: 1 DL - 1 Squat Clean - 1 Thruster

WOD:
5 RFT:
9 DL (95/135)
5 Squat Cleans (95/135)
3 Thrusters (95/135)

STRENGTH:
Push Press 5-5-5-5
Front Squat 5-5-5-5

WOD:
8 min AMRAP:
5 BMU
200m Run

STRENGTH:
Ring Dip 10-8-6-4-2

WOD:
2 RFT:
50 SA DB Snatch (35/50)
150 DU
30 Perfect Push Ups

TEAM WOD:
In Teams of 3 - on a 15 minute running clock:

0-12 min max reps:
Cal Row
DB Thrusters (35/50)
T2B

Then:
12 - 15 min: 3 min max rep Synchro Burpees

WOD:
4 RFT:
6 Strict Pull Ups
9 C2B
12 Pull Ups
12 DL (105/155)
9 Hang Power Cleans (105/155)
6 S2OH (105/155)