Group warm up

6×9 push press – 20 kbs between sets 70/55

4rft: 400m run, 15 box jump overs, 15 ctb

Group warm up

Amrap x 8

3-6-9-12-etc deadlift 315/215, bar over burpees

3rft: 800m run, 20sq clean 135/95

Group warm up

Alt Emom x 20

1) 3 squat snatch – you choose lbs

2) 8 kipping/5 strict hspu

For time complete: 100 ohs 95/65 e3om including the 0:00 run 200m

Group warm up

25 min to build to 1rm clean

Amrap x 14 – 200m run, 15 s2oh 115/85, 15 ttb

Group warm up

Syd teaches rope climbs

Syd teaches dball overs

Emom x 12

1- rope climb 2- 5 dball over 3- 50 dubs 4- 16 alt dB sn 5- 12 cal ski

Amrap x 18

200m run, 20 sq sn 115/85, 20 ttb

Group warm up

5×10 push press

Amrap x 14 – 200m run, 10 pc 115/85, 10 front sq

Canada Day Fun!!
Team Wod

Group warm up

2mom x 16 – 3 hang squat snatch

4rft: 70 dubs-50 wb-30 box jumps-10 burpee pull ups

Bootcamp
show up – get butt kicked – go home feeling better – thank coach

Group warm up

6×8 back squats increasing >65%

Amrap x 18 – 30 box jumps, 30 push ups, 30 kbs 55/35