Lift

Hang Power Snatch 6×2 @ 50%

MetCon

In Teams of 2 Complete 5 Rounds For Time of:

200m Run

4 Rounds of:

3 Pullups

6 Box Hops (16/20″)

9 KB Swings (.5/1 Pood)

Truth & Reconciliation Day WOD – Tuesday @ 11am!

***Family & Friends Day***

Tuesday will be a FREE workout for any and EVERYONE who would like to try out Functional Fitness!!!!

Lift

Squat Snatch

3×1 @ 50%

3×1 @ 55%

3×1 @ 60%

MetCon

Drop Ladder 10↓1 For Time of:

DB Chest Press (35/50#)

HR Pushups

HSPU

Burpees

Lift

Clean & Jerk

3×1 @ 50%

3×1 @ 55%

3×1 @ 65%

MetCon

For Time:

500m Row

30 Situps

60s Plank (Elbows)

500m Ski Erg

20 V-Ups

60s Plank (Hands)

25/30 Calorie Assault Bike

10 T2B

30s Side Plank (Elbows – Per Side)

400m Run

5 Weighted GHDSU

30s Side Plank (Hands – Per Side)

[20 Minute Time Cap]

Lift

Power Clean 6×2 @ 65%

MetCon

For Time:

50-40-30-20-10 of:

Cross Over Skips

*10 SA DB S2OH (20/35#) AFTER Each Round*

10-20-30-40-50 of:

Double Unders

*10 SA Hang DB Snatch (20/35#) AFTER Each Round*