Oly lifting will b with the 7pm class tonight. ((No class Thurs. at 7pm) WOD 12 min EMOM 4 Power Cleans (65/95) 4 Devil Dogz Then , :90 rest and add lbs Then 6 min AMRAP of: 4 Power Cleans (95/135) 4 Burpees

HAPPY BIRTHDAY RHONDA - another year at 49!!! Warm up 3 mins cardio 3 min AMRAP 3 push ups 3 sit ups 3 Squats Abs circle PVC PENDLAY Rows 4x6’s Snatch Pro WOD 5 Rounds of: Run 1 lap 8 Mountain climbers 10 Power Snatches (65/95) 12 Sumo Deadlift High Pull (65/95)

Warm up SALLY UP - ? Push ups WOD 15 mins AMRAP 6 Back SQUATS 14 KB SWINGS Stay Tuned

WOD 60 POWER CLEANS - heavy 50 High Knees 40 Hand Stand push ups 30 Sand bag (over the shoulders) EMO2M - 5 burpees

Warm up 3 mins cardio 3 min AMRAP OF: 5 Bicycles 5 Alt KTE 5 Hollow Rocks 3 mins MU Practice PVC Bend-0ver Rows 4x6’s Thrusters pro WOD 21*15*9*3* of CLUSTERS C2B Pull ups ***=3 Wall Walks

WHOOT WHOOT! Let’s GOOO! Warm up Abs Circle Coaches Choice WOD 1 min. Stations 5 Rounds: Deadlifts (135/185) Box step ups w/ plate (15/25) Wall Balls Ring Push ups 1 min rest

THERE WILL BE OLYMPIC LIFTING AT 7!!! Warm up 6 min AMRAP 1 min Cardio (or 1 lap) 10 push ups 12 Hollow rocks 14 Dubs 1 min Hang 1 min Plank 10 Bar L-ups PVC 3 mins RING MU practice WOD 15 min AMRAP 10 floor Wipers w/ a press (65/95) 10 Push Presses (65/95) try 2 strict 10 lateral Bar Hops Rest 1 min, then, 10 Snatch Balances (65/95)