WOD:
Option 1:
6 min AMRAP
1000/800m Row
12 Front Squats (155/105)
Max Burpees over Bar
6 min AMRAP
1000/800m Row
12 Front Squats (155/105)
Max Burpees to a Target
6 min AMRAP
1000/800m Row
12 Front Squats (155/105)
Max Burpee Box Jumps

Option 2:
24 min AMRAP
40/30 Calorie Bike
40 Plank K2E's
40 Scissor Kicks
:40 Single Leg Air Chair (each)

WOD:
Option 1:
"Jim"
A. @ 0:00
2 mile run
B. @ 20:00 
9 Rounds
24 Push-Ups
8 Deadlift (205/135)

Option 2:
Cash-in: 1600m Row
10 Rounds
10 Plank K2E's
10 Jump Squats
10 Strict DB Press
Cash-out: 1600m Row

WOD:
Option 1:
A. Back Squats x 5 

B. 15 min AMRAP
21 Sit-Ups
15/12 Calorie Row
9 DB Thrusters (50's/35's)

Option 2:
EMOM x 30
Inertia Wave
Prowler Push
Banded Side Bends
GHD Sit-Ups
Air Chair 

WOD:
Option 1:
EMOM x 30 
1st min: Bike Calories
2nd min: 1 Rope Climbs + Max Shuttle Sprints

Option 2:
EMOM x 30
GOAT

WOD:
Option 1:
A. Deadlift x 20
Build to a heavy set of 20 reps

B. 3 Rounds (20 min cap)
30 Lateral Burpees
20 Hang Power Cleans (115/85)
100 Double-Unders

Option 2:
5 Rounds
10 Floor2Bar Touches
20 Good Mornings (45/35)
30 Hang Power Cleans
40 Alternating Plate Hops
50 Russian Twists

WOD:
Option 1:
"Kelly"
5 Rounds
400m Run
30 Box Jumps
30 Wallballs

Option 2:
25 min AMRAP 
20 Calorie Machine
10 Single DB Devils Press
20 Single DB Step Ups
10 Alternating V-Up

WOD:
Option 1:
A. Strict Press x 3

B. 20 min AMRAP
15/12 Calorie Bike
Max Unbroken Push Jerks (115/85)
15/12 Calorie Bike
Max Unbroken Strict Pull-Up

Option 2:
A. Strict Press x 3

B. 20 min AMRAP
21/15 Calorie Row
Max Unbroken DB Bench Press
21/15 Calorie Row
Max Ring Rows

WOD:
Option 1:
Teams of 2
30 min AMRAP
12 Toes2Bar
20 DBL DB Reverse Lunges (50's/35's)

*switch after 500/400n Row*

Option 2:
25 min AMRAP
18/12 Calorie Bike
18 BW Reverse Lunges
18 V-Ups
18 Pull Aparts (palm up and down)

We are happy to announce we are adding an 8am class
on Tuesdays and Thursdays starting next week!

WOD:
Option 1:
10 Rounds
3 Clean & Jerks (155/105)
200m Run
1 Round of "Cindy"

"Cindy" - 5 pull-ups, 10 push-Ups, 15 air squats

Option 2:
28 min AMRAP
20 Single DB Hang C&J's
200m Run
20 Single DB Bench Press
20 Single DB Squats

Starting next week (9/20) we are adding a 
8am class every Tuesday and Thursday!

WOD:

Option 1:
A. Back Squat x 8
Build to today's heavy set of 8 reps

B. 20 min AMRAP
5/4 Calorie Bike
100m Farmer's Carry (50's/35's)
10/8 Calorie Bike
100m Farmer's Carry
15/12 Calorie Bike
*keep adding 5/4 calorie bike*

Option 2:
EMOM x 30
GOAT