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Saturday, June 29th, 2019 Metcon WOD: Metcon (AMRAP – Rounds and Reps) Teams of 3AMRAP 30:12/9 Calorie Assault Bike10 Medicine Ball Squat Jumps (20/14)5 Power

Friday, June 28th, 2019 Metcon WOD: Metcon (Time) For Time:1 Mile Run50 Dumbbell Snatches (50/35)400 Meter Wreck Bag Run (50/35)30 Pull-ups20 Burpee Box Jumps (24/20)

Thursday, June 27th, 20190 Metcon WOD: Metcon (Calories) Class Divides Into 2 Teams:3 Rounds:Team 1: Row Calories (Team Score)Team 2: 400 Meter Prowler Push *Teams

Wednesday, June 26th, 2019 Weightlifting SWOD: Overhead Squat 15 minutes to build to a heavy complex:1 Hang Power Snatch2 Power Snatches3 Overhead Squats *Hold on

Tuesday, June 25th, 2019 Metcon WOD: Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

Monday, June 24th, 2019 Weightlifting SWOD: Back Squat 15 Minutes to complete 3 rounds of:6 Back Squats * You have the choice of building or

Saturday, June 22nd, 2019 Metcon WOD: Metcon (Time) Teams of 3 (For Time | 30 Minute Cap)800 Meter Wreck Bag Run (50/35)75 Box Jump Overs

Friday, June 21st, 2019 Metcon WOD: Metcon (Time) On the 4:00 x 5 Rounds:14/10 Calorie Assault Bike10 Lateral Barbell Burpees Over Bar5 Power Snatches (135/95)

Thursday, June 20th, 2019 Metcon WOD: Metcon (Time) 5 Rounds:100′ Walking Lunge (No Weight)30 AbMat Sit-ups12 Dumbbell Power Cleans (50’s/35’s) *Time Cap: 25 Minutes

Wednesday, June 19th, 2019 Weightlifting SWOD: Thruster 15 minutes to build:3 Thrusters *From the rack. Metcon WOD: Metcon (Time) For Time:25 Thrusters (95/65)400 Meter Run25