TheBoltBlog

A1. DE DL 10×3 @~60-65%
A2. Odd Sets – 5 Depth Drop Jumps
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AMRAP – 12
30 Wall Ball
30 DU
20 Burpee
30 Double Under
10 Power Clean 135/95
30 Double Under

Due to the likelihood of refreezing roads, 530 and 630am will be canceled tomorrow. Please continue monitoring our FB/twitter feed for open gym opportunities and continued updates
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OHS 5×5 (from rack or ground)
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EMOM – 20
Odd – AMRAP – 7 P Snatch 95/65, 7 Box Jumps 24/20, 7 CTB Pull Ups
Even – Row at recovery pace
*Get off the rower at 50s into the minute
**Score total rounds completed

530, 630, 830 morning classes are cancelled. Check back for more details
Need a snow day WOD? AMRAP – 7 Burpees
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5 sets
5 Heavy FS (building)
8-12 CTB Pull Ups
– rest 2min
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4 sets
1min Row for Cals
1min Burpees
1min Thrusters 95/65
– rest 1min

WL/Strength Track
A. C&J Build to heavy single (2 misses)
B. C&J 2×2 @80%
C. FS 3RM
D1. KB Swinging Row 3×10
D2. Bentover Row 3×6
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EMOM -10
Odd – 7 Push Jerk
Even – 5 High Box Jumps
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5 sets
In 60s
7 Heavy UB Front Squat
ME Row for Cals
– rest 2min
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3 sets for quality
8 TGU
15 Banded Good Morning

MU Skill Work
– MU transitions
– Ring Dips
– Rings to Support
– Hip extension to MU transition
– False grip Pull Ups/Ring Rows
– Hollow Rocks
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100 DU
21 Burpees
3-5 MU
75 DU
15 Burpees
3-5 MU
50 DU
9 Burpees
3-5 MU

WL/Strength
A. Split and Press 3×5
B. Jerk build to a 1RM – from blocks or rack
C. OHS build to a 5RM, then 2×5@85% of C
D1. Good Morning 3×8
D2. GHD Russian Twist 3×8-20
E. Crossover Symmetry Iron Scap
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General Track
AMRAP – 14
30 Wall Ball
20 Cal Row
10 TTB