ANNOUNCEMENTS

**NO Saturday 9am Class this weekend due to CF Level I Certification**

TODAY’S WODS

Level I

3 Rope Climbs (0r work on technique)

3×10 Back Squat (moderate weight)

10 x 100m Sprint Repeats (Sprint the length of 14th between E & F streets, walk back)

Level II

EMOM for 8 mins, 3 Front Squat @ ~50% (Speed)

4 Rounds

10 KB Goblet Squats (2/1.5)
15 KB Swings (2/1.5)
20 Box Jumps (24/20)
Rest 60 secs between rounds

Level III

Power Snatch – 60% x 2 x 3, 70% x 1 x 3, 80% x 1 x 3

Power Clean & Jerk – 60% x 2 x 3, 70% x 1 x 3, 80% x 1 x 3

For time
50 Ring Push ups
40 Wallball
30 GHD
20 HSPU
10 KBS 2/1.5

GYMNASTY

4 Rounds

5 Inverted Pull-Ups
5 Pull-Overs
Tire Pull (weighted)