WOD:

Aloha! We will be doing the 2 WODs and Back Squat in class today! Other pieces are optional to be done during Open Gym.

#falcon

50 GHD Sit Ups *Scale to Ab Mat Sit Ups (Weight if desired)
50 Burpees to 6 inch target
50 Toes to Bar *Scale to Hanging Knee Raises or Dead Bugs (R/L=2)

Target time: 8-10 min

Cap time: 13 min

At the 18:00 min or 5 min after finishing…

#carter

2-3 Sets
3 Rounds
100’ Front Rack Kettlebell Lunge (2×53/35) *Scale to 35/25lb
10 Dumbbell Bench Presses (2×70/50) *Scale to 50/35lb
-Rest 1:1 b/t sets-

Target Time each set: 6-7 minutes

Time cap each set: 8 minutes

STRENGTH:

#Back Squat 
8×3. Move up in weight each set
* rest 2 minutes between sets * *From 60%-85%

#Snatch Push Press+ OHS:
– (5+1) x 2 sets @ 65-75% 1RM Snatch
– (3+1) x 3 sets @ 75-85% 1RM Snatch
* Rest 2 minutes between sets *

#2 Pos Snatch (Hang+ Floor):
– (1+1) x 4 working sets. Don’t start counting sets until 65% 1RM Snatch.
* Rest 2 minutes between sets *