MetCon

“215 Innocent Children”

For Time:

215 Double Unders

21 HSPU

5 Clean & Jerks (95/135#)

21 Burpees

5 Clean & Jerks (95/135#)

21 Box Jumps (20/24″)

5 Clean & Jerks (95/135#)

21 KB Swings (1/1.5 Pood)

5 Clean & Jerks (95/135#)

21 Lunges

5 Clean & Jerks (95/135#)

21 Pullups

5 Clean & Jerks (95/135#)

21 Med Ball Cleans (14/20#)

5 Clean & Jerks (95/135#)

21 T2B

5 Clean & Jerks (95/135#)

1996m Row/SE/Run

Strength

Front Squat 10-8-6-4-2 (Ascending)

MetCon

For Time:

10 Wall Balls (W: 14/9 M: 20#/10′)

10 Snatches (105/155#)

20 Wall Balls (W: 14/9 M: 20#/10′)

20 HSPU

30 Wall Balls (W: 14/9 M: 20#/10′)

30 Box Hops (20/24″)

40 Wall Balls (W: 14/9 M: 20#/10′)

40 Deadlifts (105/155#)

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