Strength WOD

Push Jerk
3/3/3/3/3 (build up in load)


40 Air Squats
20 Single Arm DB Hang Clean and Jerk (10 each arm)
5 Bar Muscle ups or 10 Chest to Bar
Rest 1 minute
4 Rounds
18 min Cap


AMRAP 25 Minutes
80 KB Swings
70 Goblet Squats
60 Sit ups
50/40 Cals on the Ski
40 Burpees
30 Pull ups
***Save the Date***
November 22nd- 10am Partner WOD at both locations, all other classes are canceled
November 23rd – Noon and 4:30 class only, as well as Open gym 1-6 at both locations
November 23rd– Rowing Challenge Begins, more info coming soon!
November 28th- FREE Olympic Lifting class starting up at Fed