Warm Up

400 m Run / 500 m Row

25 GHD Sit Ups

20 Push Ups

15 Lunges


5 Inchworms with Push Up


200 Singles



Member's Choice

A) Conditioning WOD

20 Min AMRAP

5 Pistols (alternating legs)

10 Burpees

15 Goblet Squats (53/35)

1-2-3 etc Clean & Jerks (135/95)

Cash Out: 2500 m Row




B) Strength WOD

3 Position Snatch - Build to Heavy

Position 1: Pockets (high hang)

Position 2: Knees

Position 3: Floor


EMOM x 12

Min 1: 20 sec OHS Hold (45/35)

Min 2: 15 Abmat Sit Ups

Min 3: 7 Strict Pull Ups

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