Health

SJ – 7-10 Singles (3sec pause in catch – light to moderate by feel, NOT heavy) Then, 3rds for time: 20 Calorie AB 25 Pull-ups

EMOTM 10 – 1 SN (by feel) Then, Team WOD (3ppl) Max Calorie Row – 15m *No more than 15 Calories at a time. “Work

FSQ 3×3 (5sec lower, 2sec pause – heavy by feel) Then, Every 2m – 8rds: Sprint 200m “When you reach the end of your rope,

Every 5min – 5rds  12 PSN (135/95) 12 B.O.B. 12 Wall Ball (20/16) 12 Box Jump (24/20) “The harder I work, the luckier I get.”

SJ Technique, then 5×2 by feel (2sec pause in catch) Then, For time: 100 Double Unders 50 Ball Slams 40 RKB Swings (70/53) 30 T2B

AMRAP 12 10 Front Rack Lunge Steps  10 S2O 10 BSQ (95/65) Then, 100 Barbell Wipers (R/L=2) “Experience is not what happens to you; it’s

Every 90sec – 10rds: 3 HPSN (3sec in catch – by feel) Then, For time: 21, 15, 9 Burpee Pull-ups Calorie Row “Think twice before

FSQ 5×5 (2sec lower/3sec pause just out of bottom – moderate/heavy by feel) Then, “Death by 10m”  *When you finish, 100 Rollouts NFT “Nothing will

*Don’t forget to submit your 18.5 scores before 8pm on Monday! “The Chief” 5rds – 3m ON/1m OFF 3 PCL (135/95) 6 Push-ups 9 ASQ

Friday!!! Regular morning and noon classes… HOWEVER, we could always give coach Jason the morning off and have ALL OF YOU come in for Friday