WOD

Deadlift deload week. 1×5 @ 50% 1×5 @ 60% 1×5 @ 70%   Then…   10 Dumbbell Snatches (50/35 lb) 15 Wall Balls (20/14) 20 Dumbbell Snatches 15 Wall Balls 30 Dumbbell Snatches 15 Wall Balls 40 Dumbbell Snatches 15 Wall Balls 50 Dumbbell Snatches 15 Wall Balls   18 Min CAP DB Snatch is Alternating   Post Loads and Times to ZEN and Comments:  
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Bench Press 15 min to work up to a heavy single   Then….   For Time 1000m Row 63 Box Jumps, 24/20 42 Toes 2 Bar 21 Hang Squat Cleans, 155/93 12 Ring Muscle -ups 3 Legless rope climbs   Have you RSVP’d If not, please do so ASAP        
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Snatch 1-1-1 Then….. 21-15-9-6-3 Thruster 75/53 Burpee Over Bar Pullup  
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Back Squats deload week. 1×5 @ 40% 1×5@50% 1×5@60% Then… 3 rds 8 Power Clean 155/103 1 Min Airbike for Cal Rest 1 min each rd Last round rest 3 min then immediately into 3 rds 8 Front Squats 155/103 1 min Double-Unders Rest 1 minute each rd
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9 am- Olympic Lift Technique with Amie 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance WOD: 4 Rounds (40 Minute Cap) 10 Burpee Box Jumps 24/20 20 Ring Rows 30 Cal Bike/Row/Ski 40 Air Squats 50 Double Unders  
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