Friday’s WOD

Buy In:
8 Weighted step ups EMOM for 8 Rounds


Bear Complex Remix:
Power Clean
Front Squat
Push Press
Back Squat
Push Press

1 Complex EMOM for 20 min (increasing weight)

Cash Out:
8 Box Jumps EMOM for 8 Rounds

Reminder…there will be no 6:30 pm classes tomorrow!

Thursday’s WOD

Buy In:

Sometime during your class complete:
5 Rope Climbs
Row 1000m

Against a 10 min running clock complete:
50 KB Swings (53/35)

then AMRAP,
10 Goblet Squats
10 1 arm snatches (5 on each arm)
200 run

Cash Out:
400m Farmer Carry

Friday evening’s 6:30 class will be cancelled this week…sorry for the inconvenience. 4:30 and 5:30 are still on! The 6:30 strength class will also be cancelled. (Note: tomorrow’s Thursday, I just wanted to give the planners in the group a heads up!)