WOD:
For Time:
100 DU
50 SA DB Snatch (35/50)
40 T2B
30 Double DB Thruster (35/50)
20 Burpee Over DB
5 Rope Climbs

STRENGTH:
10 min to work to a load on the complex:

1 DL
1 Hang Power Clean
1 Push Jerk

WOD:
5 RFT:
1 Round DT:
12 DL (105/155)
9 Hang Power Clean (105/155)
6 Push Jerk (105/155)
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In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Partner WOD:
In Teams of 3:
24 min AMRAP:
Max Cal Row
Max Distance HSW
200m KB Carry (35/53)

STRENGTH:
2 min EMOM: 1 Squat Snatch

WOD:
9 min AMRAP:
10 Squat Snatch (Rx: 65/95, Comp: 95/135)
10 C2B
10 OHS (Rx: 65/95, Comp: 95/135)
10 C2B

WOD:
3x Through Max Reps:
1:30 min work, :30 rest/rotate

Strict Pull Ups
Assault Bike Cals
KB Swings (35/53)
ABMAT Sit-ups

STRENGTH:
12 min EMOM: 1 Squat Clean & Jerk

WOD:
For Time:
75 WB 14/20, 9/10'
75 Single DB Box Step Up (35/50, 20/24")

WOD:
20 min AMRAP:
6 RMU
300m Run
15 Power Snatch (75/115)

WOD:
5 RFT:
8 HSPU (Comp: Strict)
10 Double DB Hang Squat Cleans (35/50)
12 T2B

STRENGTH:
Post WOD:
Plank Holds

STRENGTH:
5 min to work to a DL re-grip Triple

WOD:
For Time:
21-15-9
DL Rx: (155/225, Comp: 185/275)
Lateral Bar Over Burpee

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)