Mon 06/17/19

5 x 2 Hang Power Snatch

AMRAP in 10 minutes of:
200m run
10R/10L alt. KB Power Snatch 44#/26#
10 Pull Ups

Tues 06/18/19

5 x 2 Deadlift

AMRAP in 12 minutes of:
250m row
12 Medball Squat Cleans 20#/14#
12 Medball Slam Burpees

6:30pm Women’s Workout Class w/ Coach Lauryn

Wed 06/19/19

5 x 2 Bench Press

4 rounds for time of:
10R/10L alt. single-arm KB OH Walking Lunges 35#/26#
15 Box Jumps 24″/20″
15 KB Swings (American) 53#/35#

Thurs 06/20/19

Work Capacity

AMRAP in 20 minutes of:
250m row
turf-lap Sled Push 120#/70#
10 KB Burpee Deadlifts 53#/35#
floor-lap 2KB Farmer Carry 53#/35#

6:30pm Mapogos Barbell Olympic Lifting

Fri 06/21/19

3 rounds for time of:

10 Hang Squat Cleans 155#/105#
20 WallBalls 20#/14#
40 Double Unders

Sat 06/22/19 / Sun 06/23/19

Saturday:
**Please Note: there will be no Human Movement, Hero WOD, or Open Gym Classes today**
GHOST DOG
(gym opens at 11:15am, please arrive no later than 11:45 – workout begins at 12:25pm sharp)

Sunday:
9:00am Mapogos Barbell Olympic Lifting