021314

Skill work:

3x3 Clean Pulls

Record Heaviest Set

WOD

100 DU (2:1 Singles)

then 

5 RFT

10 Power Cleans (135/95#)

10 HRPU

DORM WOD:
5 min clock: Do 5 burpees every 30 seconds
then
15 AMRAP
Run 5 flights of stairs  (substitute 50 lunges)
30 air squats

Cash out:
Turn on a song, do sit-ups until it's over


"Due to increasing class sizes, the WOD may change slightly from what's posted.  WODs may be run in heats to safely and efficiently accommodate everyone.  Heats will be based on the order in which you sign in, so if you want to go first, get there early and sign in.  Thank you for bearing with us as we do our best to provide you the best program possible."

      -Post your Results in the Comments-

021214

Strength: Oly Work

EMOM for 10 mins, complete

1 power snatch

1 overhead squat

1 squat snatch

Heaviest possible to complete all reps

WOD

21-18-15-12-9-6-3

wall balls (20/14#)

KBS (53/35#)

HRPU

"Due to increasing class sizes, the WOD may change slightly from what's posted.  WODs may be run in heats to safely and efficiently accommodate everyone.  Heats will be based on the order in which you sign in, so if you want to go first, get there early and sign in.  Thank you for bearing with us as we do our best to provide you the best program possible."

      -Post your Results in the Comments-

021114

W/U:

Burgener Warm-up

WOD:

10 power snatches (95/65#)

20 pull-ups

30 box jumps (30/20#)

40 KBS (53/35#)

30 box jumps (24/20#)

20 pull-ups

10 power snatches (95/65#)

Cool down: Mobility

EXERCISE WOD:

While on Duty, Every Hour on the Hour

Odd hrs:  30 push-ups

Even hrs:  30 air squats 

"Due to increasing class sizes, the WOD may change slightly from what's posted.  WODs may be run in heats to safely and efficiently accommodate everyone.  Heats will be based on the order in which you sign in, so if you want to go first, get there early and sign in.  Thank you for bearing with us as we do our best to provide you the best program possible."

      -Post your Results in the Comments-