WOD 1 (everyone): Four Runs — For total distance:
7 min run / 6 min rest
5 min run / 4 min rest
3 min run / 2 min rest
1 min run

 

WOD 2 (frosh):
Front squat 5-5-5

“Benchmark” 10 min AMRAP: 200m run; 10 deadlifts, 135lb; 10 burpees

 

WOD 2 (sophs):
“Cindy”:
20 min AMRAP: 5 pull-up, 10 push-up, 15 squat — or …

“Wittman”: 7 RFT: 15 KB Swings 53/35, 15 Power Cleans, 95/65, 15 Box Jumps (24”/20”)

 

Out-of-class WOD (frosh): 3 rounds for time: 15 mountain climbers (L+R=1); 15 squats; 60 seconds hollow body hold (accumulated)

Out-of-class WOD (sophs): For time: Walking Lunge, 100 m // Run, 800 m // 100 Air Squats

« »