OPEN & PERFORMANCE Sumo Deadlift Build to a Heavy 3-Rep “Lung Butter” Teams of 3 AMRAP 20: 7 Kettlebell Swings (70/53) 150′ Shuttle...

*normally when SPS closes we have no 6am. Because the weather has not changed for the worse, we WILL have 6am wod. OPEN & PERFORMANCE...

“Handlebars” 4 Rounds: 30/24 Calorie Bike 15 Toes to Bar 7 Power Clean and Jerks (155/105)

OPEN – PERFORMANCE – FITNESS Back Squat 3 Sets of 5 “Doctor’s Orders” 3 Rounds: 50 Air Squats 35 Pushups 20/15 Calorie Row

"CHAINSMOKER" 5 Rounds, starting every 4:00: 10 CTB Pull-Ups 18 DB Snatches (50/35) 15/12 Calorie Assault Bike * record slowest score...

OPEN & PERFORMANCE “Guts and Glory” 21 – 15 – 9 Calorie Bike Thrusters (95/65) 15 – 12 – 9 Calorie Row Hang Squat Cleans (95/65) 12 – 9 –...

OPEN – PERFORMANCE – FITNESS “One-Two Punch” Teams of 2: AMRAP 20: 3 Kettlebell Swings, 3 Box Jump Overs, 3 Wallballs 6 Kettlebell...

Marston Complete as many rounds as possible in 20 minutes of: • 405/275 lb. deadlift, 1 rep • 10 toes-to-bars • 15 bar-facing burpees...

“Tri Sprint Intervals” 5 Rounds of: AMRAP 4: 30/20 Calorie Row 30/20 Calorie Bike AMRAP 10 Meter Shuttles rest 4 minutes