SWOD Row Intervals Work with a partner 5 x 20 cal row or 2 x 50 cal row CWOD 3 RFT 10 Ring dip 10 Pullups 10 Box Jump (24/30)

SWOD EMOM 10 Odd: 30 DU Even: 10 Snatch (95/65) CWOD AMRAP 10 5 TTB 10 Burpees 20 WB

The gym will be closed Saturday because Cass Teaff will be competing at The Fittest Games! Send good vibes her way! We are rooting for you Cass! For those of you who are wanting to move today, here is a dirty little wod for you. Post your time to the comments on FB! For time: 100 burpees Every minute on the minute, perform 10 situps (8 intermediate, 5 beginner). Have fun! Go Cass! We will resume normal workout schedule on Monday! Can't wait to see you all there!

SWOD Teams of 3 Run 400m Then 16...12...8...4 Clean and Jerk (135/95) Box Jumps (24/20)

SWOD 50 HPC for time (95/65) CWOD 2RFT 25 cal row 50 Air squats 100 DU

SWOD HSPU work/ 50 HSPU for time CWOD 4 RFT 5 bear complex (135/95) 5 snatch (135/95)

SWOD Open workout 15.1 AMRAP 9 15 TTB 10 DL (115/75) 5 snatch (115/75) then 15.1a 6 min to find 1RM Clean and Jerk Optional 3x10 FS 3x10 BS

SWOD Open Workout 16.4 AMRAP 13 55 DL (225/155) 55 WB (20/14) 55 cal row 55 HSPU

SWOD 3 RFT 10 pullups 10 burpees 10 Squat cleans (155/105)

SWOD DU work 4 RFT 20 Air squat 20 DU CWOD 3 RFT 10 FR Lunge (115/75) 15/12 cal row 20 situps