Strength
Every 3:00, 4 Sets
8 Bench Press (↑)
12 Dumbbell Bicep Curl

Conditioning
AMRAP 12
30 Jump Squats (FX: 20)
15 Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)
15 Push-Ups (FX: 10) (RX+: Hand-Release Push-Ups)

Squad WOD!
Good Luck to all our teams competing at the MACCFest Competition!

Conditioning

With a Partner, split reps however you want!
AMRAP 24
60/45 Calorie Row (FX: 40/30)
60 Single Dumbbell Box Step Ups (24/20) (50/35) (FX: 35/20) (RX+: 70/50)
60 Sit Ups
60 Single Dumbbell Push Press (50/35) (FX: 35/20) (RX+: 70/50)

Schedule Update:
Your coaches are competing at the MACCFest Competition all weekend!
Friday 6:30 PM WOD is cancelled.

Strength
In 14:00
Establish Heavy Complex: 2 Front Squat + 1 Split Jerk

FX: Every 2:00, 7 Sets
1-3) 1 Front Squat + 2 Split Jerk w/ 3s Pause in Split (↑)
4-7) 1 Front Squat + 2 Split Jerk (↑)

Conditioning
3 Rounds for Time:
200m Run
24 Wall Balls (20/14)
12 Power Cleans (115/80) (FX: 95/65) (RX+: 135/95)
*10:00 Cap

Strength
Every 2:00, 4 Rounds
1) 4-8 Strict Chest to Bar Chin-Up (FX: Banded)

2) 3 Ring Muscle-Up Transitions + 3 Ring Dips
(FX: 3 False Grip Ring Rows + 3 Ring Muscle-Up Transitions)

RX+: 1-3 Strict Ring Muscle-Ups

Conditioning
AMRAP 10
12 Toes to Bar (FX: 8)
8 Burpee Box Jump Overs (30/24) (FX: 24/20)
2 Rope Climb (FX: 1) (RX+: 1 Legless)

Join Coach Mariah for Ab Attack tonight at 5:45 PM!
A stronger core means heavier deadlifts!

Strength
Every 3:00, 5 Sets
RX: 2 Deadlifts (Sets 1-3: 80-85%, Sets 4-5: 85-90%)
FX: 5 Deadlifts (Sets 1-3: 70-75%, Sets 4-5: 75-80%)

Superset Accessory
3 out of 5 sets: 15 Straight Arm Banded Pulldowns

Conditioning
3 Rounds of 2:00 on/2:00 off
200m Run
250/200m Row (FX: 200/150m) (RX+: 300/250m)
*Score is slowest time