SKILL Kneeling jumps WOD Teams of 2 (For reps) 100 alternating box jumps @24/20″ 100 alternating burpees to plate 100 Wallball partner sit-ups (hand off to partner) (AMRAP w/remaining time) 5 SDHP @95/65# 5 push press @95/65# 5 Front rack alternating lunges @95/65#


STRENGHT 1RM complex Clean Front squat Shoulder to overhead Back squat Shoulder to overhead *must complete movement without putting barbell down WOD (15 minutes on clock) 50 wallballs 40 toes to bar 30 HSPU 20 front squats @205/145# With remaining time max reps of Muscle ups/c2b pull-ups/ pull-ups *scale to level


DON’T FORGET THIS SATURDAY IS OUR FORMAL PARTY TO CELEBRATE ONE YEAR OPEN. STARTS AT SIX!! STRENGTH/SKILL Pull-ups C2B pull-ups Bar muscle ups *which ever stage you are at will be what you are working on METCON (24-20-16-12-8-4 reps for time) SDHP @95/65# T2B


Had a great time watching this team compete at the Chi-Town Throwdown yesterday. They took 9th place in the scaled division! STRENGTH Front Squat @75%, 5×3 OT2:00 METCON (Complete as many rounds and reps as possible in 12 minutes:) 150 Wall balls @20/15# 90 double-unders 30 muscle-ups