Here is your programming preview for the week. 

Monday is our final Hero WOD for the Month but not the last one you will see.

Josie
For time, wearing a 20-lb. vest:

1-mile run
Then, 3 rounds of:
 30 burpees
 4 power cleans
 6 front squats
Then, 1-mile run

Men: 155 lb.
Women: 105 lb.

Its been a while since we did some heavy singles of deadlift so Tuesday we will do just that. After a good warm up you will spend the rest of the class building up to a heavy single rep deadlift. Lets see some PRs today!

Wednesday is our weightlifting day. We will be challenged with working up to a heavy single rep of snatch balance for the first part of class. To close out the class we have a fast paced wod with KB snatches and box jumps.

Thursday is a 13 minute AMRAP of double unders, toes to bar and overhead squat. Another fast paced wod with a light weight barbell movement.

Friday is a double WOD day. We have two back to back 2 round couplets involving some dumbbell push press, pull-ups, deadlifts and handstand push ups.

Saturday is a couplet of wall balls and overhead walking lunges. The reps are high and as usual it’s a partner WOD.

The long  AMRAP planned for Sunday was inspired by a Linchpin workout. Modified a bit from the designed workout you will work on a descending ladder of burpees with some short runs between each set.

We will see you all in the box!!!