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Monday, September 30th, 2019 Weightlifting SWOD: Overhead Squat 15 minutes to build up to a:1 Hang Power Snatch2 Power Snatches3 Overhead Squats Metcon WOD: Metcon

Saturday, September 28th, 2019 Metcon WOD: Metcon (Time) Teams of 3For Time (30 Minute Cap):60 Clean and Jerks (135/95)400 Meter Team Run10 Rope Climbs or

Friday, September 27th, 2019 Metcon WOD: Metcon (Time) On the 5:00 x 4 Rounds:20 Single Arm Dumbbell Snatches (50/35)40 Air Squats20/15 Calorie Row *Score will

Thursday, September 26th, 2019 Metcon WOD: Metcon (Time) 4 Rounds:15 Strict Pull-ups200 Meter Run30 AbMat Sit-ups200 Meter Wreck Bag Run (50/35) *Time cap: 25 minutes

Wednesday, September 25th, 2019 Metcon WOD: Metcon (AMRAP – Reps) Teams of 3AMRAP 7:50 Bench Press (135/95)50 Bench Press (155/105)Max Bench Press (185/135) Rest 3

Tuesday, September 24th, 2019 Metcon WOD: Metcon (Time) For Time:50/35 Calorie Assault Bike125 Double Unders2k Row125 Double Unders50/35 Calorie Assault Bike *Time cap: 30 minutes

Monday, September 23rd, 2019 Metcon WOD: Metcon (Time) 3 Rounds:400 Meter Run12 Burpee Box Jumps (24/20)15 Thrusters (95/65) *Time cap: 20 minutes

Saturday, September 21st, 2019 Metcon WOD: Metcon (AMRAP – Reps) 5 Rounds:1 Minute Wallballs (20/14)1 Minute Hang Power Snatch (75/55)1 Minute Bike Calories1 Minute Rest

Friday, September 20th, 2019 Metcon WOD: Metcon (Time) 15-12-9-12-15:Toes to BarDeadlifts (205/145)Lateral Barbell Burpees *Time cap: 25 minutes.

Wednesday, September 18th, 2019 Metcon WOD: Metcon (Time) Teams of 2:Buy-In: 2001 Meter Row4 rounds:27 Strict Pull Ups11 Bear Complexes (135/95)Cash-Out: 2977 Meter Row **1