Pause Front Squat Complex One Complex = 1 Pausing Front Squat (2 second Pause) + 1 Front Squat (no pause) Every 90s Set #1 – 1 Complex @ 50% of 1RM Front Squat Set #2… 

Power Snatch 20 Min to Build to a Heavy Single ___ “Head to Toe” AMRAP 8 10 Toes to Bar 10 Burpees

Weightlifting Wednesday 6-8am & 5-7pm Yoga 9:30am and 7:15pm $5 drop in for everyone

“Bingo” For Time Row 1000m 20 Squat Cleans (135/95#) 30 Pull Ups

“Beach Body” 10-9-8-7-6-5-4-3-2-1* Bench Press (As heavy as possible) *10 cal Assault Bike between each round. This WOD is not for time but go hard each time you hit the bike. Rest as needed between… 

“Stand By Me” Teams of 2 Row 2k 1 Mile Sandbag Run (30/20#) Row 2k Partner teams will split the row and complete the run together.