Class START times:  5am, 7:30am and 9am

"DONNY" (hero wod)

21-15-9-9-15-21 reps of:

Deadlift (225/155)

Burpees

Plus S.L. Sit Ups

HERO WOD:

"GUNNY"

For time:

1 mile run

50 Chest to floor Push Ups

50 SL Sit Ups

1 Mile Run

50  Push Ups

50 SL Sit Ups

1 Mile Run

Complete this 18:00 AMRAP of:

300 Meter Row

50 Double Unders

10 Bench Presses (135/95)

STRENGTH WOD:  Front Squat  1 rep max

Individual or pick your partner:

"COE"

Complete 10 rounds for time of:

10 Thrusters (95/65)

10 HR Push Ups

"HOTSHOTS 19"

6 rounds for time of:

30 Squats

19 Power Cleans (135/95)

7 Pull Ups

400 Meter run