Tuesday=KB snatch and Double Unders

Kettlebell warm up Wod: 5 rounds of 10 kettlebell snatch (5 each arm) 30 double unders (90 singles)

Monday is squat day

Squat Ladder Emom (With bar) Minute 1-10 OH Squats Minute 11-20 Front Squats Minute 21+ back squats

Pau Hana Friday the 13th

“Grace” 30 clean and jerks for time Stay after the 5:00 class for some BEER


  (1)First we will row, run do a warmup and some mobility (2)Then we will work on our deadlift as a strength and skill 5×5 increasing (3)WOD: 5 rounds of 5 deadlift (90% of our last 5) 10 burpees (4) tabata plank and side plank

Wednesday the 11th

Strength/Skill:Snatch Wod: 15 minute amrap 3 Hang power snatch 2 rounds of 3 pull ups 6 push ups 9 box jumps