Monday WOD – 110314

G & Becky

G & Becky took home 3rd Place at the Ghetto Games!

NEW 5:15AM CLASS
MONDAY, WEDNESDAY, AND FRIDAY. You are welcome to arrive early if you need extra time to warm up or do mobility. Class will start promptly at 5:15 and finish at 6.
PRE-REGISTER for these 5:15am classes by 8pm the night before! If there aren’t at least 3 people registered by 8pm, we will notify those registered that class is canceled.
PRE-REGISTER on our BoxHQ schedule, click on the class, and then click “Register.” That page will also show you who else is registered for that class.

WORKOUT OF THE DAY

Fitness
1. 4×3 power clean and push jerk, touch and go, work to a max

2. AMRAP 20
10 ohs 115/80
20 V-ups
20 kettlebell snatches 53/35
30 calorie row

Performance
1. 4×3 power clean and push jerk, touch and go, work to a max

2. Metcon
AMRAP 20
10 unbroken ohs 135/95
15 GHD
20 alternating dumbbell snatches 70/50
30 calorie row

3. OTMx10
Even: 40 Double Unders
Odd: 3-8 Strict HSPU (try to increase the # of HSPU from last week).