No normal class today! We will be having our in House Competition and Open wod 14.1 from 9am to 2pm come by and check it out!
Wod 1 14.1
10 min AMRAP
30 Double Unders
15 Power snatch 75/55
Wod 2 Squat Clean/Run 10 Min Running Clock
Part A) 2 Min Max Squat Cleans Rx'D 15 5/105 Scaled, Master, Teen 115/75
Part B) After the 2 min of squat cleans there will be a run to the top of the hill, when you get back to your bar you take off weight so you have Rx'd 135/95 Scaled, Master, Teen 95/65, for the remainder of the 10 min clock you will preform 3 Clean & Jerk 3 T2B 6 C&J, 6 T2B, 9, etc going up by 3 reps each round. Scaled/Master/ do K2E. If they can not be performed sit ups will be allowed but twice as many are required.
Wod 3 Burpees, then 21-15-9 Lunge, k.b. swing. then rounds of Cindy until 12 min is up
25 Burpees
21-15-9 k.b. lunge Rx'd 53/35, K.B. Swings Rx'd 53/35 Scaled, Master, Teen 35/26
then rounds of "Cindy" Until time is up.
