22February2016 – Monday

A. Strength – 3×3 TnG Squat Snatches
*Climbing

B. WOD – 30-20-10
Hang Power Cleans (95,65)
Wallballs
Pullups

23February2016 – Tuesday

A. Strength – 10min. EMOM:
Even- 2 Ring Muscle Ups
Odd- 30 DU’s

B. WOD – 4rds:
300m Run
20 GHD Situps
10 Deadlifts (225,155)

24February2016 – Wednesday

A. Strength – 8min. E2MOM:
3 Back Squats @80%

B. WOD – 3rds:
500m Row
20 TTB
*Rest 2min. between rounds

24February2016 – Thursday

A. Strength – Stretch

B. WOD – 3rds for time:
250m Row
20 Russian Twists (20,15)
15 Slam Balls (20,15)
10 Pushups

C. Extra – AFTER 5:30 CLASS OPEN WORKOUT 16.1 ANNOUNCEMENT

25February2016 – Friday

A. WOD –Workout 16.1 Complete as many rounds and reps as possible in 20 minutes of:

RX
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups
Men lunge 95 lb.
Women lunge 65 lb.

Scaled
25-ft. front rack walking lunge
8 burpees
25-ft. front rack walking lunge
8 jumping chin-over-bar pull-ups
Men lunge 45 lb.
Women lunge 35 lb.

B. Extra – C&J:
8×1 @80%