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Tuesday, September 17th, 2019 Metcon WOD: Metcon (Time) 5 Rounds:15 Kettlebell Swing (53/35) (RX+70/53)400 Meter Run40 Double Unders *Time cap: 25 minutes.

Monday, September 16th, 2019 Weightlifting SWOD: Overhead Squat 15 minutes to build up to:1 Overhead Squat*Use the racks. Metcon WOD: Metcon (Time) 2 Rounds:25 Overhead

Saturday, September 14th, 2019 Metcon WOD: Metcon (Time) For Time:Buy-In: 1 Mile Run 21-15-9:Deadlifts (225/155)Box Jump Overs (24/20)Toes to Bar Cash-Out: 1 Mile Run *Time

Friday, September 13th, 2019 Metcon WOD: Metcon (Time) Teams of 33 Rounds:4 Minute Bike Calories3 Minute Wallballs (20/14)2 Minute Burpees *One athlete works at a

Thursday, September 12th, 2019 Metcon WOD: Metcon (AMRAP – Rounds and Reps) AMRAP 15:200 Meter Run15 Slam Balls (20/10)9 Strict Pull Ups

Wednesday, September 11th, 2019 Metcon WOD: Metcon (Time) For Time:2k Row10 Rounds of “Heavy Chief” (155/105) **1 Round of “Heavy Chief”:3 Power Cleans6 Push-ups9 Air

Tuesday, September 10th, 2019 Metcon WOD: Metcon (AMRAP – Rounds and Reps) AMRAP 18:20 Dumbbell Snatches (50/35)20/15 Calorie Assault Bike20 Dumbbell Box Step-Ups (24″/20″)20 Pull-ups

Monday, September 9th, 2019 Metcon WOD: Metcon (Time) For Time:800 Meter Run50 Barbell Thrusters (45/35)800 Meter Run50 Burpees800 Meter Run50 Barbell Thrusters (45/35) *Time Cap:

Saturday, September 7th, 2019 Metcon WOD: Metcon (Time) Teams of 3For Time (30 Minute Cap):100/70 Calorie Row100 Box Jump Overs (24/20)100 Power Snatches (95/65)30 Strict

Friday, September 6th, 2019 Weightlifting SWOD: Power Clean 12 Minutes build to a heavy set:1 Power Clean1 Hang Squat Clean1 Squat Clean *Must be unbroken.