Complex Work:
3 DL
2 Hang Power Cleans
1 Push Jerk

HERO WOD: DT
5 RFT:
12 Deadlifts (105/155)
9 Hang Power Cleans (105/155)
6 Push Jerks (105/155)

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.

WOD:
2x Through for Max Reps:
3:00 SA DB OH Walking Lunges R/L (Rx: 35/50)
1:00 Rotate
3:00 Cal Row
1:00 Rest
3:00 SA Alt DB Snatch (Rx: 35/50)
1:00 Rest & Rotate
3:00 Box Jumps (Rx: 20/24)
1:00 Rest & Rotate

WOD:
For Time:
Annie:
50-40-30-20-10
DU
Ab Mat Sit Ups

-2 min rest-

10-20-30-40-50
DU
Air Squats

Front Squat: 4-4-4-4-4-4

WOD:
8 Min AMRAP:
Ascending Ladder 3, 3, 6, 6, 9, 9…
Hang Squat Clean (95/135)
T2B

WOD:
28 min AMRAP:
24’ HSW
10 HSPU (Comp: Strict)
15 Pull Ups (Comp: Strict)
20 Box Step Overs (Rx: 20/24)
300m Run

DL 10-5-3-3-5-10

7 min AMRAP:
5 Double DB Burpee DL (35/50)
5 Double DB Thrusters (35/50)

Front Squat 5-5-5-3-3-3

WOD:
5 RFT:
15 T2B
15 Box Jump Overs (20/24)

8 min EMOM: 2 re-grip Snatch

WOD:
10 min AMRAP:
5 Snatch (Rx: 75/115, Comp: 115/175)
10 Push Ups
15 Ab Mat Sit Ups

WOD:
12 min AMRAP of an Ascending Ladder:
1 SBLBSU (35/50, 20/24)
10 DU
2 SBLBSU
20 DU
3 SBLBSU
30 DU

Clean & Jerk

WOD:
On an 11:00 min Running Clock:
3 min Max Rep: Strict Pull Ups
5 min Max Rep Clean & Jerk: Clean & Jerk (Rx: 95/135)
3 min Max Rep: Strict Pull Ups

Holiday Schedule: 1 Class only at 10 AM at Lynden High School

We will be doing a bodyweight HERO WOD, and we will SPREAD OUT! :)

DL 5-4-3-2

WOD:
3 RFT:
600m Run
15 DL (Rx:155/225, Comp: 185/275)
15 HSPU (Rx: Kipping, Comp: Strict)

10 min EMOM: 2-5 RMU

WOD:
8 min AMRAP:
20 WB (14/20, 9/10’)
20 MB Step Back Lunges (14/20)

12 min EMOM: 1 Clean + 2 Jerks

WOD:
12 min AMRAP:
8 Cleans (Rx: 65/95, Comp: 75/115)
10 S2OH (Rx: 65/95, Comp: 75/115)
45 DU

WOD:
For Max Reps:
0-2: Double DB Box Step Overs (35/50, 20/24)
2-4: Burpee BJ (20/24)
4-6: Double DB Snatch (35/50)
6-7:30: Rest
7:30-9: Double DB Box Step Overs (35/50, 20/24)
9-10:30: Burpee BJ (20/24)
10:30-12: Double DB Snatch (35/50)
12-13: Rest
13-14: Double DB Box Step Overs (35/50, 20/24)
14-15: Burpee BJ (20/24)
15-16: Double DB Snatch (35/50)