Daily WOD

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7:30am Open Gym

8:30am Team WOD

9:30am Individual WOD/ NO YOGA

Teams of 3- AMRAP in 25 minutes:

20 Toes to Bar

30 Bar Facing Burpees

40 Thrusters

Round 1: 75/55 Round 2: 95/65 Round 3: 115/85 Round 4: 135/95

9:30am Indiviual WOD

AMRAP in 18 minutes of:

6 DB Devils Press 35s/20s

24 Air Squats

36 Sit Ups

Open Gym 3:30-5pm

FEW Crew Kids 5:15pm

Cycle 5pm

For Time:

400m Run

15 Power Clean & Jerk

3 Rope Climbs

400m Run

12 Power Clean & Jerk

2 Rope Climbs

400m Run

9 Power Clean & Jerk

1 Rope Climb

**60% of your 1 Rep Max C&J

10 minutes of Stretching & Mobility

Open Gym 9:30am-11:30am

Lifting 5:30pm

Yoga 6pm

For Time: 75 Double Unders

Then, 6 rounds of :

4 Bar Muscle Ups

8 OH Squats 95/65

12 Box Jumps 24/20

Then, 75 Double Unders

Suggested Mobility: IT Band Stretch, Calf Roll Out, Ear to Shoulder Stretch

Cycle Box 6pm

5 Rounds For Time of:

400m Run

16 Wall Ball 20/14

14 Sit Ups

12 Push Ups

10 Pull Ups

Suggested Mobility: Foam Roll Lats, Cobra Stretch, Downward Dog, Samson Lunge Hold

Open Gym 9:30am-11:30am

Yoga 6pm

Hang Power Snatch- 4 reps @65%, 4 reps @70%, 3 @75%, 3 @80%

AMRAP in 15 minutes:

40 Double Unders

20 DB Hang Clean & Jerks 50s/35s

40 Double Unders

20/15 Calorie Row

Suggested Mobility: IT Band Stretch, Calf Roll Out, Seated Center Splits

SUNDAY FUNDAY

Cycle Box 6pm

Every 5 Minutes x 4 Rounds:

9 Deadlift 225/155

12 Bar Facing Burpees

15/12 Calorie Bike

*Score is slowest round

Accessory Work- 4 rounds NFT:

100m Suitcase Carry *heavy

Sprint 100m

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