WODs 10.23.17 - 10.27.17 - Gym closed Saturday for BOA.

Please join us for BOA this Saturday at J19. For those that are not familiar it's an event that requires teams of four to all be born of a different decade. We will have MEALFIT a special caterer that will be cooking up some amazing food. Come and eat and watch the action as the younger and the older compete together. 

Were also are starting a new intro course next Tuesday. We have a great class but still have some openings. Great opportunity for someone to begin the journey of fitness. We have gift cards available if you would like to give someone the gift of fitness. 

Reminder - We have bootcamp classes at 7:30 and 11:30 AM M-W-F. 5:30 PM M-TH These classes do not require intro. You can bring a friend at any time. The drop in fee for a bootcamp class is $10. 

Monday

1. Deadlift
On the Minute x 7
3 Deadlifts
Build each set

2. Conditioning
4 Rounds For Time: 
21 Deadlifts (135/95)
15 Box Jump Overs (24/20)
9 Push Jerks (135/95)

*Extra outside of class

On the 2:00 x 5 (10 Minutes) 
25/18 Calorie Row
Any time remaining in interval: Max Wallballs (20/14)

Tuesday

1. Conditioning
AMRAP 30:
500 Meter Row
400 Meter Run
3 Rounds of “Cindy”

1 Round of “Cindy”
5 Pull-ups
10 Push-ups
15 Air Squats

Wednesday

1. Power Snatch
3 Reps @ 50%
3 Reps @ 55%
2 Reps @ 60%
2 Reps @ 65%
1 Rep @ 70%
1 Rep @ 75%

then

5×1 to build to a heavy single

2. Conditioning
For Time: 
30 Power Snatches (135/95)

3. Back Squat
2 Rounds:
5 Reps @ 78%
3 Reps @ 82%
1 Rep @ 86%
Rest 2:00 between each set of squats

Thursday

20 Min AMRAP

50 Dubs

10 Tire Flips

Carry Stone AHAP 100 Meters

5 Clean and Jerks 135/95

Friday

10 x 100 M Sprint Rest 90 seconds between rounds

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