Main – WOD
Skill Work
Metcon (No Measure)
TABATA
Hollow Rock
Arch Rock
Metcon
Metcon (Time)
5 Rounds
6 Front Squats 185/135#
30 Dubs
rest 1:00
5 Rounds
6 OHS 115/75#
8 Burpee Box Jumps 24/20″
rest 1:00
5 Rounds
6 Thrusters 95/65#
8 T2B
25 min TC
*Lurong Do over for members doing challenge*
Metcon (Time)
Level 2
5 Rounds
6 FS 135/95#
90 Singles
rest 1:00
5 Rounds
6 OHS 95/65#
8 BBJ 24/20″
rest 1:00
5 Rounds
6 Thrusters 75/45#
8 T2B
Metcon (Time)
Level 1
5 Rounds
6 Goblet Squats 53/35#
60 Singles
rest 1:00
5 Rounds
6 OHS 45/35#
8 BBJ/Step Ups 20/16″
rest 1:00
5 Rounds
6 KB Thrusters 20/10#
8 Abmats
25 min TC
*Lurong ReDo tomorrow in place of WOD