ANNOUNCEMENTS

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

TODAY’S WODS

Level I

Accumulate 60 secs in an L-sit

Find Back Squat 3RM

3 Rounds (not for time)

10 Hanging Leg Lifts
20 Hip Extensions
30 Abmat Sit-Ups

Level II

4 Rope Climbs

3 Rounds For Time

10 OHS (95/65)
20 KTE
30 Secs L-Sit

Finish w/3×5 Hanging Leg Lift (no kip, be controlled)

Level III

Snatch – heavy single

Clean & Jerk – heavy single

Front Squat – heavy single

If you reach your heavy single in snatch or clean & jerk with fewer than 10 reps over 60%, drop back down in weight and do singles until you’ve totaled 10 above 60%.

24-18-12-6
Calorie Row
KBS 2/1.15
Overhead Squat 115/85

SDPD

Dead lift 3×5@60% of 1RM

Establish 1 RM Hang Squat Clean

TABATA
KB Sumo Deadlift high-pull
AB-mat Sit-ups
Mountain Climbers
Hanging L-sit

WOMEN

Clean Pulls @ 110% of Hang Clean
2x 20 step Death Walk

For Time:
50 Jumping Squats
40 Box Jumps
30 Double Unders
20 GHD sit-ups
10 Ring Push ups