On Ramp and Class WODs will be posted in the gym.

Open Gym WOD:

• "Helen"
• 3 rounds
• run 400m
• 21 kb swings 52/35
• 12 pull ups

Class

• 6-9 sets
• 4 tough touch&go power cleans
• 10 burpees afap
• rest 3mins between rnds

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On Ramp and Class WODs will be posted in the gym.

Open Gym WOD:

• 100 Squats
  40 Pull-ups
  80 Squats
  32 Pull-ups
  60 Squats
  24 Pull-ups
  40 Squats
  16 Pull-ups
  20 Squats
  8 Pull-ups

Class

• 20kbs un broken x3 rest 2mins between rnds
• +
• 25 turkish get ups ea arm
• +
• FLR on rings for 300sec

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On Ramp and Class WODs will be posted in the gym.

Open Gym WOD:

• "nancy"
• 5 rounds
• run 400m
• 15 ohs 95/65

Class

• 6rounds
• 15 burpees afap
• Row 300m 90-100%
• rest 5min b/w sets
• try to pace to where last round is your fastest

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On Ramp and Class WODs will be posted in the gym.

Open Gym WOD:

• 80 air squats
• 10 push presses 95/65
• 60 air squats
• 20 push presses 95/65
• 40 air squats 
• 30 push presses 95/65
• 20 air squats
• 
  

Class

• work up to a tough muscle snatch
• +
• row sprints
• 1min @ 85-90%
• 1min @ 50% X's 15
• record total cals and average cals per 500

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On Ramp and Class WODs will be posted in the gym.

Open Gym WOD:

• death by pull ups

Class

• 10 min run @ conversational pace
• +
• 5 rnds @85-90%
• 15 kb swings 52/35
• 15 ab mat sit ups
• 15 burpees afap
• rest 2.5 mins between sets
• (make last set 100%)

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On Ramp and Class WODs will be posted in the gym.

Open Gym WOD:

• 4rnds
• 50 air squats
• 5 kb swings 70/52

class

• 30 sec row @ 90%
• 30 sec row @ 50% X's 30
• walk rest off rower 
• record total meters

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On Ramp and Class WODs will be posted in the gym.

Open Gym WOD:

• amrap in 15
• 7 hr push ups
• 12 pull ups

class

• 6rnds
• 4 touch touch and go clean&jerks
• 6 burpees afap
• 8 ctb pull ups
• rest 3mins between each rnd
• 
  

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