For loads: Minutes 0-5 Establish a 5 Rep Max Romanian Deadlift Minutes 6-10 Establish a 3 Rep Max Sumo Deadlift Minutes 10-15 Establish a 1 Rep Max Conventional Deadlift You will have three different loads.

24 Minute EMOM of: Min 1 – 16 Pistols Min 2 – 8 Push Jerks 155/110 Min 3 – 15/12 Cal Row or Ski Min 4 – 4 Strict Chest to Bar Pull-Ups (scaled 8 strict Pull-Ups)

Athletes, we are closed today to set up for the Atomic Throw Down. Start time is 8am and will end around 5pm. Come check out some amazing athletes compete to win a cash prize and to be the Atomic Throw Down Champs. 

WOD: 4 Rounds for time of: 5 Muscle Ups 1 Peg Board Ascent

WOD: 15-12-9 For time: Assault Bike Cal. Handstand Push-Ups Sumo Deadlift High Pulls 95/65 5 Minute cap.

WOD: 3 Rounds for time of: 25 Burpee Over Dumbbell 50/35 50 Double Snatches 50/35

For time: 3200m Row or 3200m Ski Erg or 2 Mile Run

WOD: 5 Rounds for time of: 15 Kettlebell Swings 53/35 100m Sprint 10 Box Jumps 24/20 12 Minute cap.

Strength: 10 Minutes to Establish 1 rep max Deadlift WOD: “Annie” 50-40-30-20-10 For time of: Double Unders Sit-Ups

Happy 4th everyone. Come check out the WOD we have planned for you!!!