“Johnny D Loves Company”
Partner WOD
10 Rounds
P1: 10 Front Squats 95/65
Front Rack Hold
-while-
P2: 30 Double Unders
15 Wall Balls

*If Bar Touches the ground during the workout, 5 team burpees before continuing*

13:00 Ascending Ladder

2-4-6-8-10-14….

Deadlifts 225/155

Bar Facing Burpees

Buy In: 10:00 AMRAP Turkish Get Ups

Trippopotomus superset from hell

5 Sets increasing weight each set:

5 Strict Press then 7 Push Presses

Buy In:

Max Hanging L Sit

20:00 AMRAP
25 KB Swings 53/35
200m Run
25 V-Ups
400m Run

12 Minute AMRAP
15 Thrusters 95/65

50 Double Unders

“The Chief”
5 Rounds – 3:00 Each Round
3 Power Cleans 135/95
6 Push Ups
9 Air Squats

1:00 Rest after each round

10am is Ruck Class this week.

Class will be a team based, long endurance workout.

Class will run from 10am to 11:30

90% of the class will be outside.

You should wear clothes you don’t mind getting a little dirty

Bring water bottles

Gloves are cool

Come with a positive attitude and you’ll have fun.

(We will have a partner WOD if weather conditions are bad)

4 Rounds
10 Power Cleans 135/95

10 Handstand Push Ups

10 Strict Knee 2 Elbows

12:00 to find a 2 Rep Max Back Squat
–1:00 rest-
1 mile Run for Time
–2:00 Rest-
2:00 Max Rep Back Squats at 65% of 2 Rep Back Squat