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Saturday, August 31st, 2019 Metcon WOD: Metcon (Time) Teams of 33 Rounds (30 Minute Cap):400 Meter Team Run70/50 Calorie Assault Bike Directly Into… 21 Clean

Friday, August 30th, 2019 Metcon WOD: Metcon (Time) For Time:10 Rounds of “Cindy”50/35 Calorie Row30 Power Snatches (115/85) *1 Round of “Cindy”:5 Pull-ups10 Push-ups15 Air

Thursday, August 29th, 2019 Metcon WOD: Metcon (Time) Teams of 23 Rounds:200 Meter Run400 Meter Run600 Meter Run *One athlete works at a time while

Tuesday, August 27th, 2019 Metcon WOD: Metcon (AMRAP – Rounds and Reps) AMRAP 20:30 Kettlebell Swings (53/35)30 Push Presses (95/65)21/15 Calorie Assault Bike30 Toes to

Monday, August 26th, 2019 Weightlifting SWOD: Back Squat 15 minutes:3 Back Squats*You have the choice to increase weight each set or stay at the same

Saturday, August 24th, 2019 Metcon WOD: Metcon (Time) For Time:30 Chest to Bar Pull-ups400 Meter Run15 Overhead Squats (135/95)800 Meter Run15 Overhead Squats (135/95)400 Meter

Friday, August 23rd, 2019 Metcon WOD: Metcon (AMRAP – Rounds and Reps) AMRAP 16:30 Dumbbell Hang Clean and Jerks (50/35)25/18 Calorie Assault Bike20 Lateral Barbell

Thursday, August 22nd, 2019 Metcon WOD: Metcon (Time) On the 10:00 x 3 Rounds:200 Meter Run15 Toes to Bar200 Meter Wreck Bag Run (50/35)15 Wallballs

Wednesday, August 21st, 2019 Weightlifting SWOD: Power Clean 12 minutes to build to:3-position power clean *Complete 1 clean from each position. HIP, KNEE, FLOOR Metcon

Tuesday, August 20th, 2019 Weightlifting SWOD: Bench Press 15 minutes to build to:3 Bench Press Metcon WOD: Metcon (AMRAP – Reps) Tabata:Strict Pull-upsAssault Bike CaloriesPush-upsAssault