WHERE: The Armory
WHEN: 0600, 1130 and 1700

DWOD
HERO WOD
“Mr. Joshua”
5 rounds of:
Run 400 meters
30 Glute‐ham sit‐ups
15 Deadlifts (250#)

SWOD
Apprentice/Craftsman: Rest

Expert: Rest

Elite:
PM WOD:
Snatch 2@50%, 2@60%, 1@70%, 1@ 80%, 1@85%, 1@90%, 3×1@95%
Squat 5RM

EWOD
Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k

C2: 3000m total: at 85% first 1500m recover 1min, then 95% for second 1500m