Workout of the Day

ANTE Every 2 Mins x 7 1 Snatch + 2 Drop Snatch @ 60-70% WOD 5 Rounds 15 Cal Bike 15 KB DL (70/53s) 15 Pushups Rest 2 Mins

ANTE BSQT 4 x 4 @ 70% -Hold 3 seconds in bottom Strict Pullups 5 x 5 -Use weight if applicable WOD 8 Min AMRAP 50 Burpees MAX S2OH (135/95)

WOD Monster Mash “Jack + Cindy” 20 Min AMRAP 10 Push Press (115/85) 10 KBS (53/35) 10 Box Jumps (24/20) 5 Pullups 10 Pushups 15 Body Squats Cash Out ROMWOD

ANTE Front Squat + Push Jerk 2+2 x 5 @ 55% WOD 4 Rounds 400m Run 100ft OH DB Carry (50/35) 25 Ab Mat Situps 15 Plate G2OH (25/15)

ANTE Every 2 Mins x 5 3 Ring Kipping Swings + 2 Hips to Rings + 1 Ring Muscle Up WOD 15 Min AMRAP 10 Strict HSPU 15 Deadlift (135/95) 50 DU

ANTE Snatch Grip Deadlift + Hang Pwr Snatch 2+2 x 5 @ 55% WOD Every 3 Mins x 12 Mins 12 Burpees 9 T2B 6 DBall OTS (100/60)

ANTE 12 Min EMOM 1) 5-8 Strict pullups 2) 30 Sec hollow hold 3) 5-8 Strict HSPU 4) 30 Sec Superman hold WOD For Time 50 Squat Cleans (135/95) *Every 2 Mins & GO 8/5 cal bike*

With a Partner 10-9-8-7-6-5-4-3-2-1 Box Jumps DB Box Step Overs *200m Synchro Run after each round* *Each athlete must complete full round before run*

Monster Mash Friday “Annie + Grace” For Time 50 DU 50 Ab Mat Situp 6 C & J (135/95) 40 DU 40 Ab Mat Situp 6 C & J 30 DU 30 Ab Mat Situp 6 C & J 20… Read more »

ANTE Clean Deadlift + Hang Clean 2+1 x 5 @ 50% C & J WOD 3 Rounds 400m Run 20 DBall OTS (60/35) 10 1 Arm DB Push Press (50/35)(5 Each Arm)