SEDENTARY TRIFLINGS 8:30 CLASS Buy-in - 100 Calorie Row then 5 rounds 20 T2B 40 Double unders (each) 40 Wall Balls 20/14 then Buy-Out -...

BEN ROGERS For time: 800m Run 50 Hang Power Cleans (115/75) 600m Run 30 Hang Power Cleans (155/105) 400m Run 10 Hang Power Cleans (185/125)

THE HASH SLINGING SLASHER 4 Rounds 20/16 Calorie Row 20 Toes to bar 50 Double Under

THE KRUSTY KRAB 3 rounds 20/16 Calorie Echo Bike 100’ Dumbbell Front Rack Lunge (2x50/2x35) -rest 5:00- 3 rounds 20/16 Calorie Echo Bike...

DIANE BAILEY 18-12-6 Deadlifts (275/185) Strict Handstand Push Ups -rest 1:1- 8-6-4 Strict Deficit Handstand Push Ups (45/25 plate...

SPONGEBOB SQUAREPANTS SQUARED For time: 20 Burpee Box Jump Overs (24"/20") 25/20 Calorie Row 30 Snatch (95/65) 25/20 Calorie Row 20...

Remember, the 1st heat begins at 8:00....this means you need to be present and warmed up by 7:45 a.m. We will hold an athlete briefing...

***Updated Pairings have been posted for the Battle Within!*** check the blog WOD posts SHOVEL AND PAIL 20 Alternating Back Rack Lunges...

Here are MOST of the pairings....they are subject to change:) PAIGE/MICHELLE KIRA/HAILEY? SARA BRIGHT/CAT LIZZY/MADS ABBI/AUBREY...

DISCOUNTED BACON 7 min AMRAP 4-8-12-16-20… Burpee Box Jump Overs 24/20 KB Swings 32/24 -Rest 2 minutes- 7 min AMRAP 4-8-12-16-20… Calorie...

MAILBOX 4 Sets 25 Wall balls 20/16 20/16 Cal Bike or 29/23 Cal Row 15 DB Snatches 50/35 -rest 3 minutes between sets-

fyi- the Battle Within WOD's have been posted! You can see them on the blog post just prior to this one. There are still 2 days left to...

5 days and counting until we have our annual "Battle Within" in-house competition! For those that have not registered yet and are waiting...

BLUES CLUES 20 min AMRAP 8 DB Thrusters (50’s/35’s) 12 Toes-to-Bar 48 Double Unders

ALTERED STATE - Teams of 2 8:30 am Class Buy in 60 Calorie Row 6 Rope Climbs 30-20-10 Power cleans 135/95 HSPU 30-20-10 Snatches 115/75...

NUGGS Partition as desired 150 Wall Balls 20/14 300 Double Unders 30 Muscle-ups -or- NO PICKLES 2 Sets 500/400m Row 100 Double Unders 20...

IT ALL STARTS HERE 6 min AMRAP 12 Split Jumps 9 Hang Power Cleans 115/85 6 Push Jerks. 115/85 Rest 6 min 6 min AMRAP 5 Pull-ups 10...

TRUETT CATHY 5 Sets (1 every 3:00) 10 Burpee Box Jump Overs 10 Overhead Squats (135/95) -or- 5 sets (1 every 4:00) 21 Wall Balls (20/14)...

CHIK-FIL-A 4 Rounds (1 every 10 min) 400M Run 40/32 Cal Echo 400M Run PARTI TIME For time 300 Double Unders 2 Mile Run 100 Toes-to-Bar...

CHIK-FIL-A 4-8-12-16-20 Deadlifts 225/155 2-4-6-8-10 Wall Walks