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