WOD

Wednesday Open Gym: 8:30am-10am & 4pm-7pm:
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Olympic Weightlifting Program Posted On The Board;
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Weighted Chin Up-12-15 Res
Weighted Ring Push Ups-15-25 Reps
Deadlift-8 Touch & Go @70%-75%

x5 Rounds: Then,

Rope Climb-1-3 Reps
DB Shoulder Press-8-12 Reps

x3 Rounds:
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Assault Bike 40 Cal
1 Arm DB/KB OH Lunge-30(15L/15R)70#-M/50#-W
1 Arm DB/KB Snatch-20(10L/10R)

x3 Rounds:
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Sled Push(115#-M(35's Each side)/95#-W(25's Each side)
Power Clean-10(135#-M/95#-W)
Push Press-10
Ab Crusher-20(35#-M/25#-W)

x5 Rounds:
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600M Run
Double Under-50
T2B-15
OHS-12(115#-M/75#-W)

x4 Rounds:
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