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Strength 3 x 10 TTB GHD back ext for completion not time WOD 5 Rounds for Time 15 Cal Row 10 Dumbbell Box Step ups (45/25) 10 Dumbbel Hang power Cleans (45/25)

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Endurance 10x 1/2 gasser (sprint across parking lot and back) rest 1;30 between efforts Rest 5 minutes WOD “DT” 5 RFT 12 Dead lift 9 HPC 6 PJ Barbell weight (155/100, 135/95, 115/85)

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Come Join us at Laurel Park at 9:30 for Hooverball! Laurel Park – Enter the park using McClay Valley Blvd. and you’ll have a shorter walk to the volleyball area.

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E-WOD 3x500m row Repeats Rest 2:00 between each effort Record each time WOD 21-15-9z DB snatch (L), DB Snatch (R)(45/25), Wall ball sit-up. Scale: DB to (35/20)(30/15)