WOD:
4 min max rep Rope Climb
3 min rest
4 min max rep 40m Sprint
3 min rest
4 min max rep Bar MU
3 min rest
4 min max rep DL 95/135

STRENGTH:
12 min EMOM of 1 time through the following complex:
Complex: 1 Power Clean, 1 Squat Clean, 1 Front Squat, 2 S2OH

WOD:
For Time:
- 30 Thrusters RX: 65/95, Comp: 95/135

WOD:
6 RFT:
- 5 Ring Dips
- 6 Power Cleans 95/135
- 7 S2OH 95/135

WOD:
-16 KB Front Rack Step Ups (35/53, 20/24)
- 16 T2B
- 14 KB Front Rack Step Ups (35/53, 20/24)
- 14 T2B
- 12 KB Front Rack Step Ups (35/53, 20/24)
- 12 T2B
.....
- 2 KB Front Rack Step Ups (35/53, 20/24)
- 2 T2B

STRENGTH:
12 min to work to a heavy DL double

WOD:
11 min AMRAP:
- 10 DL RX: 105/155, Comp: 185/275
= 9 C2B
= 8 HSPU

STRENGTH:
8 min Hang Snatch Technique
8 min EMOM 5 reps Hang Snatch - focus on barbell cycling

WOD:
6 min AMRAP:
- 8 Hang Sntach 75/115
- 8 Bar over burpees

STRENGTH:
10-8-6-4-2-1 Overhead Squat (out of the rack)

WOD:
13 min AMRAP
- 30 WB 14/20 *Comp ladies to the 10' Line
- 300m run

STRENGTH:
7-6-5-4-3 SDLHP

WOD:
8 min AMRAP:
- 8 SDLHP (RX: 65/95, Comp: 95/135)
- 8 T2B
- 8 Push Press (RX: 65/95, Comp: 95/135)

WOD:
3 RFT:
- Ring MU (Women 5 reps, Men 8 reps)
- 75 DU
- 30 Ab mat sit ups

WOD:
- 3 min max rep HSPU
3 min rest
- 3 min max rep plate push up 45# bumper plates
3 min rest
- 3 min max rep rig touch burpees
3 min rest
- 3 min max cal row

Wall Ball TABATA (14/20) *Comp ladies to 10' line

STRENGTH:
Back Squat 5-5-4-4-3-3

There will only be one class today at 10 AM! Come ready for a great group HERO WOD!

We are going to do BRADLEY.

10 RFT:
- 100m sprint
- 10 pull ups
- 100m sprint
- 10 burpees
- Rest 30 seconds

----

U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.

STRENGTH:
Squat Snatch 3-3-3-3-3 (re-grip)

WOD:
5 min AMRAP
- 10 Squat Snatch (65/95)
- 20 WB (14/20) - comp ladies 10' line

2 min rest

5 min AMRAP
- 10 Squat Snatch (65/95)
- 20 WB (14/20) - comp ladies 10' line

*Start the second AMRAP where you left off. One total score.

STRENGTH:
14 min E2MOM:
Strict Pull-up Complex or 4 Strict Pull-ups

WOD:
For Time:
- 50 KB Swings (RX: 35/53, Comp: 53/70)
- 600m Run
- 50 Pull-ups

STRENGTH:
S2OH 5-5-5-5-5-5

WOD:
For Time: 21-15-9
- Hang Clean & Jerk (75/115)
- T2B