Brian Chandler

Strength Deadlift 8 reps @ 50% 6 reps @ 60% 4 reps @ 70% 2 reps @ 80% 2 reps @ 90% Conditioning 4 rounds for time (25 minute cap): 75 Double Unders 400m Run 7 Muscle-ups Scaling: 75 Dubs → 50 Dubs → 150 Singles 7 Muscle-ups → 7 Bar Muscle-ups → 15 C2B Pull-ups → 15 Pull-ups  

Strength A. 10 minutes to build to today’s 1RM Push Press B. 3 x 6 @ 70% of A Conditioning 5 x 1:00 Row Sprint @ 24-26-28-30-30+ strokes/minute Rest :90 after each After 5th round, rest 5 minute and then.. 1000m Row for time

Strength Front Squat 6 x 3 Build to a heavy set of three Conditioning 15 minute AMRAP: 5 Squat Cleans (165#/113#) 10 Lateral Bar Hopping Burpees 15 Toes-2-Bar

Partner WOD With a partner, complete the following for time: 150 Wall Balls (30#/20#) 100 C2B Pull-ups 50 Power Cleans (155#/103#) One partner is working on the reps, while the other partner is running 400m. Partners will switch tasks when the runner has completed the 400m.

Strength Back Squat A. Every 2 minute complete: Set 1: 10 reps @ 50% of 1RM from last Monday Set 2: 8 reps @ 60% Set 3: 6 reps @ 70% Set 4: 4 reps @ 80% Set 5: 2 reps @ 90% B. Every 2 minutes, for 5 sets complete: 5 reps @ 60%

Strength A1. Deadlift 8 reps @ 50% 1RM 6 reps @ 60% 4 reps @ 70% 2 reps @ 80% 2 reps @ 85% A2. 5 x 8/8 Bent Over DB/Kb Rows Conditioning Complete the following for time: 40 Toes-2-Bar 30 Burpee Box Jump Overs (24″/20″) 20 Thrusters (135#/93#) -Rest 5 minutes- 20 Thrusters (135#/93#)

Strength A. 10 minutes to build to today’s 3RM Push Press B. 3 x 6-8 @ 70% of A Conditioning 5 x 1:00 Row Sprint @ 24-26-28-30-30+ strokes/minute Rest :90 after each After 5th rounds, rest 3 minutes and repeat.

Reminder that we only have classes at 6:00am, 7:00am, and 8:00am. Hero WOD Hotshots 19 Six rounds for time of: 30 Air Squats 19 Power Cleans (135#/93#) 7 Strict Pull-ups 400m Run Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013, while fighting a fire in Yarnell,

Team WOD 2 vs. 2 Workout Team of 4 (2 teams of 2) completes  3 Rounds: Team 1: 800m Run (400m Each) Team 2: AMRAP 20 Dumbbell Power Cleans (50/35#) 30 Wall Ball (20/14#) *Whichever team gets the most rounds wins. Teams rotate once Team 1 completes the 800m Run. Each person runs 400m while