Throwback to Coach Dave and our son, Conor, January 3rd, 2012 in the first box. 

Throwback to Coach Dave and our son, Conor, January 3rd, 2012 in the first box. 

TODAY’S W.O.D:

8AM Class:
Complete 6 Rounds, each for time, of the complex.
185 lb. Hang Power Clean x 5 Reps
185 lb. Front Squat x 7 Reps
185 lb. Push Jerk x 3 Reps
*Each complex must be completed unbroken. Rest 2 minutes between rounds.
**For every bar drop mid-complex the penalty is 10 Sit-ups (GHD or Abmat) to be completed after the workout.

9AM Endurance WOD:
Complete for time.
50 lb. DB Walking Lunges x 20-meters
Box Jumps @ 24″ x 20 Reps
-Rest 60 seconds-
50 lb. DB Walking Lunges x 20-meters
Toes to Bar x 20 Reps
-Rest 60 seconds-
50 lb. DB Walking Lunges x 20-meters
Burpee Pull-ups x 20 Reps
-Rest 60 seconds-
50 lb. DB Walking Lunges x 20-meters
Double Unders x 250 reps

Post 8AM time and load + any penalty counts and time + load for 9AM to Members Area or comments. 

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