*We have 330pm, 430pm, 530pm, and 630pm wods tonight and basics at 430pm and 630pm!*

Work Out of the Day

Hang Power Clean 3-3-3-3-3

then,

“Holding Pattern”

In teams of 2, as many rounds as possible in 15 minutes of: 5 hang power cleans, 185/125lbs  – pullup bar hang 10 deadlifts, 185/125lbs – front rack hold, 185/125lbs 15 calorie row – deadlift hold, 185/125lbsPost rounds completed to beyond the whiteboard.  Athletes must alternate movements.  The first athlete may not compete the reps unless the other athlete is holding the corresponding movement.  

Basics

200m farmers carry for time, 106/70lbsthen,In teams of 2, as many rounds as possible in 20 minutes of: 5 burpees – overhead hold, 20/14lbs 10 kb swings, 53/35lbs – squat hold 20 jump ropes – double kb hold, 106/70lbs Post time rounds completed to beyond the whiteboard.  Athletes must alternate movements.  The first athlete may not compete the reps unless the other athlete is holding the corresponding movement.