Specialty Classes

Family WOW! – 10am – A great workout for all ages!

Strength / Skillwork

Squat Clean or Power Clean
5-3-3-1-1-1
50-60-75-85-95-PR
Do squat cleans if you can.

WOD

Perform 3 AMRAPs of 6:00 each w/ 1 min. rest between AMRAPs:
– 800m run buy-in –
Then for remaining time:

• 12 Ft. Squats 95/65#
• 12 Pull-ups

Enter a separate score for the reps of each round.
Scaling – Reduce run distance, wt. on Ft. Squats and/or do ring rows.