W.O.D.

"Rosa": 5 rounds

- 400m run

- 10 HSPU

Then

- 2 attempts at max rep DU

14 minute EMOM

- 7 DL odd minutes

- 5 strict T2B even minutes

Then

- 2 attempts at 500m row PR

W.O.D.

- 800m run

- 21 Thrusters 75/115

- 400m run

- 15 Thrusters  75/115

- 200m run

- 9 thrusters  75/115

W.O.D.

Ladder AFAP to 18

3/3, 6/6....18/18

- C2B pull-ups

- Power cleans (105/155)

15 minute time cap

W.O.D. 15 min AMRAP - 30 DUs - 15 kb swing (35/53) - 15 Wall balls (14/20) (ladies comp go 10' line)

W.O.D.

Teams of 3: 6 rounds

- Row 250m - Overhead barbell hold 65/95 (comp 105/155) - Hanging L-Hold (sub hollow hold)

*5 burpees per drop of holds

W.O.D.

For time:

- 21 Thrusters (115/75)

Rest 3 minutes

- 15 Thrusters (115/75)

Rest 3 minutes

- 9 Thrusters (115/75)

W.O.D.

"Chipper" - 50 Pull Ups - 40 DU - 30 KB Swing 35 /53 (comp 53/70) - 20 Burpees - 30 KB Swing 35 /53 (comp 53/70) - 40 DU - 50 Pull Ups

10 minutes to find 1RM Power Clean

W.O.D.:

7 min AMRAP

- 10 Power cleans (125/185)

- 10 HSPU

Today there is one class at 11am. It's a

special individual or team "Hero WOD". Show up and honor our fallen.

W.O.D. - "DT"

5 RFT - 12 DL 105/155 - 9 Hang Power Clean 105/155 - 6 Push Jerk 105/155

3 rounds: (max rep 1 min on/one min off)

- Row calories - Box jumps 20/24 comp 24/30 - Burpees - T2b

*23 min wod

- 15 min to find 1 RM C & J

- 800m Run

9 min AMRAP ladder

- 3 power cleans 105/145 - 30 du - 6 power cleans - 40 du - 9 power cleans - 50 du

Climb as high as you can!