Friday March 1

6:30 pm class is canceled for dodge ball in Rifle

Warm Up:

7 min of Burpeea

Skill:

30 Squat Snatch 70% of Max

WOD:

17 min AMRAP

5 Bench Press
15 Overhead (115/75)
25 ButterFly Sit Ups

Thursday February 28

Warm Up:

150 Squats
100 Push Ups



Skill:

1 Rep Max Deadlift



WOD:

3 Rounds

7 Muscle Ups
10 Snatch Grip Weighted Lunges

(3 Pull Ups and 3 Dips = 1 Muscle Up)

Wednesday February 27

Warm Up:

500 m Row
40 Toes to Bar
30 Wall Ball
20 OverHead Pistols

Skill:

Hand Stand Walking

WOD:

5 Rounds for Time

Hand Stand Push Ups
Dead lifts (275/165)

Tuesday February 26

Warm Up

50 Front Squats (45/35)
40 Push Ups
30 Pull Ups

Skill:

Front Rolls

WOD:

AMRAP 16 min

5 Front Squat (185/135)
2 Lengths Bear Crawl
500 m Row

Monday February 24

Warm Up:

30 Overhead Pistols
40 Pull Ups
50 Push Ups


Skill:

100 Double Unders

WOD:

ISABEL

30 Snatches (135/95)