5 rounds 6 Overhead Squats 135/95 30 Double Unders Cap 15 mins
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Deadlift 3-3-3 Cash Out 10 mins of 800 m run AMRAP deadlift 275/185
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Saturday 9am open gym 10am WOD CLASS 11am foundations/baseline Sunday 1pm-3pm open gym
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Power Cleans 3-3-3 “Annie” 50-40-30-20-10 Double Unders Sit-ups Compare to 5.4.12
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200 m run 10 snatches 115/75 20 burpees 30 jerks 115/75 40 box jump 24/20 50 k2c 400 m run 50 k2c 40 box jumps 24/20 30 jerks 115/75 20 burpees 10 snatches 115/75 200 m run
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Front Squats 5-5-5 Cash Out 4 rounds 21 DU’s 15 pull-ups 9 fronts squat 155/105
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(200 m run before each rounds) 21-18-15-12-9-6-3 Body wt deadlifts Push-up releases V-ups
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3 Thrusters 135/95 on the minute for 20 minutes
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9am open gym 10am WOD class 11am free baseline
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