MetCon

i) “Annie”

50-40-30-20-10 For Time of:

Double Unders

Situps

ii) “Nancy”

5 Rounds For Time of:

400m Run

15 OH Squats (65/95#)

Skill (20 Minutes)

Kipping Handstand Pushup

Lift

EMOTM 10 Minutes of:

2-Position Snatch

MetCon

“Diane”

21-15-9 For Time of:

Deadlifts (155/225#)

HSPU

Strength

i) Back Squat 3×3 @ ~70-80% 1RM

ii) Push Press 3×3 @ ~70-80% 1RM

MetCon

“Jackie”

For Time:

1000m Row

50 Thrusters (Bar)

30 Pullups

MetCon

2 Rounds For Time of:

250m Row

25 Hang DB Clean & Jerk – R (35/50#)

250m Row

25 Hang DB Clean & Jerk – L (35/50#)

250m Row

25 SA DB Front Squat – R (35/50#)

250m Row

25 SA DB Front Squat – L (35/50#)

250m Row

25 SA DB Split Squat Thruster – R (35/50#)

250m Row

25 SA DB Split Squat Thruster – L (35/50#)

Thursday – 11am – Friends & Family WOD – Honour Workout “215 Innocent Children”

Friday – CLOSED

Saturday – CLOSED

Sunday – CLOSED

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