1.19.18 Open 11.2

A. Group warm up B. WOD demo C. Complete as many rounds and reps as possible in 15 minutes of:• 9 Deadlifts 155/100• 12 Push-ups• 15 Box jumps or tire jumps – STEP DOWN*get boxes out if an athlete wants to use them. D. Strength10-15 minutes to find a 3 rep max...

1.16.18 Open 11.1

A. Group warm up B. Skill worktake 15 – 20 minutes to work on DU’s and/or your power snatch technique. C. Barbell warm up – newer athletes that have never done power snatches use a PVC pipe D. Complete as many rounds and reps as possible in 10...

1.15.18 Dumpster

A. Group warm up B. Strength6×3 – bent over barbell rows @ tempo3:3:3:1*pick weight were you can complete all reps at tempo. C. 7 rounds – 15 seconds on / 45 seconds offThrusters 115/85Burpees over bar Score is round with least amount of reps-find a...