Individual WOD
8:00am and 11:00am Classes

All Levels
IWT: Interval Weight Training
Perform 4 rounds of the following:
8 Clean and Jerk @ 60% of 1RM
2:00 of one of the following per round:

• Row @ 400-500m pace
• Rope @ 200 singles pace
• 20/16″ Box Step-ups @ 60 steps pace

Rest 2:00

Then:
Rest for 5 minutes

Then:
Perform the following circuit for 5 rounds for time:

• 5 Dive Bomber Push-ups
• 6 Lunge Jumps
• 7 Pull-ups
• 8 Prisoner Squats

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TEAM WOD
9:00am and 10:00am Classes

Teams of 2:
Split work AMRAP-For Time

While 1 athlete Rows, Runs, Jumps Rope or does Step-ups the other Athlete performs As Many Reps As Possible. Athletes switch as soon as the “endurance” athlete completes their quota. Both Athletes will do each of the endurance exercises while the other does reps.

• #1 Rows 800m / #2 Clean and Jerks 115/75#
• #2 Rows 800m / #1 Clean and Jerks 115/75#
• #1 Runs 800m / #2 Dive Bomber Push-ups
• #2 Runs 800m / #1 Dive Bomber Push-ups
• #1 Jumps 300 Singles / #2 Lunge Jumps
• #2 Jumps 300 Singles / #1 Lunge Jumps
• #1 Box Step-ups 80x @ 20″/16″ / #2 Pull-ups
• #2 Box Step-ups 80x @ 20″/16″ / #1 Pull-ups 

Score= Total # of combined reps completed divided by the number of seconds it took to complete WOD.