011318

8am OLY and Intro

9am Advanced and Endurance

Strength
Hang Clean
3RM Start below Knee (4 Sec Eccentric)

Metcon (Time)
20 Min AMRAP
*Partner WOD Relay style

7 Hang Power Cleans (135/95)
7 Push Press (135/95)
15 GHD SU
1 Rope Climb

10am Community WOD

Metcon (Rounds and Reps)
4 Partner WOD

30 min AMRAP

*Weakest link style

Dumbell Snatches (50/35)
GHD Sit Ups
Bench Press (135/95)
Cal Row

* Everyone will start at a different station. Once everyone has completed 5 reps at their current station they will rotate to the next station.  Following this pattern once you arrive at your starting station you add one to the number of yeps for that round and keep on trucking.