METCON 16 minute AMRAP 35/45 calorie Row 12 Box Jump Over 20/24” 200m Object Carry 40/60# (50m=1rep) You Are AWESOME!

BBD! Open Gym 9-11am! Open gym means you can come in anytime during the open gym hours and work on a skill, do some mobility or make up a WOD from during the week you missed out on! Have fun with it! And as always...Beats By Dale! 😊

0700, JBH Special 0900 & 1000 class METCON For time: 50/70 cal bike 30 Box Jumps 400m Plate Carry 35/45 (25/35) 30 Plate carry Reverse Lunge (in place) 50/70 cal bike Plate carries...

PRIMARY STRENGTH Build to a 1 RM Hang Squat Snatch. METCON 6 Minute AMRAP 10 TTB 12 Deadstop KB Swings 35/53 (26/44) https://youtu.be/IucshEToDyM

METCON 3 Rounds 1000m Row 10 Kipping Hand Stand Push-ups 15 DB Hang Squat Cleans 35/50 (25/40) Take on the challenge. Be rewarded! You‘ve got this!

SECONDARY STRENGTH DB/KB Front Rack/Suitcase Carry Walking Lunge Complete 4 sets of 6 reps, switching positions every 6th Rep. METCON 7 minute AMRAP 1 DB Devil Press 35/50 (25/40) 2 Alt Farmer Carry Box Step Up 20/24’ 3 DB Devil Press 4 Alt Farmer Carry Box Step Up 5 DB Devil Press 6 Alt Farmer Carry Box Step Up, 7 DBDP, 8... We believe in you!

METCON 18 minute AMRAP 10 Deadlifts 155/225 (135/205) 10 Pull-ups 200m Run 10 Bar-facing Burpees 1 minute Rest **skip rest after minute 17 Set your mind to “I will” and meet your challenges head on!

GYMNASTICS SKILL METCON 3 Rounds of Max Reps, 1 minute intervals Strict Hand Stand Push-up Ring Muscle Ups (Modify w/ Ring Dips or Deficit Push-up) High Wall Balls 14/20# 10/11’ *Each round is a minute with a rest between each station. Round 1, rest is :60 Round 2, rest is :30 Round 3, No rest between each movement ...and for our next partner WOD... 😁

Open Gym! 9-11AM Come in to work on a skill! Do some active recovery or work on your mobility! Or take on this Fun WOD: METCON 20 minute AMRAP 10 Burpees 15 Pull-ups 10 Hang Squat Cleans 65/95 35 Double unders

0700 class Special Edition of JHOP Guest Coach Monica! 0900 and 1000 classes METCON 5 Rounds Every 4th Minute 15/20 cal bike 12/15 Push-ups 200m Run We ordered up some Sunshine for your Saturday!