WOD

“T1000”
2 + ½ x Stairs (1,000 Meter Run)
40 x Kipping Pull-Up
30 Thruster @ 42.5/30kg
20 Calorie Row

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Open Gym 1000-1300

WOD

Team 10K Row
Teams of 3
Row 10K

*Athletes change every 250m

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Open Gym 1000-1300

WOD

On the Minute x 8
7 Burpee Box Jumps @61/51
Rest 2:00
On the Minute x 8:
30 Double Under
Rest 2:00
On the Minute x 8:
7 Burpee Box Jumps @61/51

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WOD

“Dashed Tomatoes”
3 Rounds of “Cindy”, 1 Round of “DT”
2 Rounds of “Cindy”, 1 Round of “DT”
1 Rounds of “Cindy”, 1 Round of “DT”

1 “Cindy” Round – 5 Kipping Pull-Up, 10 Push-Up, 15 Air Squat
1 “DT” Round – 12 Deadlift, 9 Hang Power Cleans, 6 Push Jerks @70/52.5kg

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Today is Bring a Friend Day!

5 rounds; Goal is each round is faster than the one before.

10 x Burpee
15 x Plank Walk-Up
20 x Goblet Squats
25 x Russian Kettlebell Swings

Rest 2:00/rounds

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Open Gym 1600-2015

Weightlifting Wednesday

A) 8:00 OTM
1 Squat Snatch (85%)

B) 8:00 OTM
1 Clean and Jerk (85%)

C) 10 Minute Bike Test for Calories

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Benchmark – Girl 

“Christine”
3 Rounds:
500 Meter Row
12 Deadlift @ bodyweight
21 Box Jump Step Down @ 61/51cm

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