STRENGTH: Strict Press

5 x 5 @ 70%


WOD: 'Ice Cream Sandwich'

50 Wall Balls (20/14)

Then, 5 Rounds of the following -

10 Clean & Jerks (95/65)

40 Double Unders

Finish with 50 Wall Balls (20/14)


Spirit of the WOD - The Wall Balls should be challenging to complete in 2-3 sets each round. Choose a Clean & Jerk weight for which each round can be completed at a quick, unbroken-like, pace.


AFTER PARTY: Foam Roll Calves


***404 MISSFITS @ 10AM***

Partner workout*

100 Box Jumps (20")

100 Push-Ups

100 Kettlebell Swings (35#)

100 Kettlebell Sumo Deadlift High Pulls (35#)


*One partner completes a 200m Run while the other is completing reps


***404 ENDURANCE WOD @ 6:30PM***

4, 3, 2, 1, 2, 3, 4 Minute efforts

*Rest 90 Seconds between efforts

SKILL: Pistols

6 Minute EMOM

5-10 Pistols*


*modify with Pistols onto a box, or Pistols off a box


WOD: For 15 Minutes, complete the following every 90 Seconds

5 Chest to Bar Pull-Ups

9 Box Jump Overs (24/20)

13 Push-Ups


*If a round is not completed in the time domain, take 90 Seconds off and begin at the beginning of the next round.


Spirit of the WOD - Scale the movement(s) or number of reps (but not by cutting more than 50% of reps) as necessary in order to complete the work in under 90 Seconds.


AFTER PARTY: LAX ball on chest & shoulders


***404 FOUNDATIONS CLASS @ 8:30PM***

12 Minute AMRAP

10 Power Cleans

10 Burpees

STRENGTH: Snatches

5 x 5 Touch-and-Go Power Snatches + 3 Overhead Squats @ 40-60%


WOD: 'Nancy'

5 Rounds for time -

400m Run

15 Overhead Squats (95/65)


Spirit of the WOD - Choose an Overhead Squat weight which will allow for sets of 1-3 per round. The Runs should be fast, with relaxed shoulders.


AFTER PARTY: 2 x 30 Second Downward Dog/Cobra Stretch


***404 MISSFITS @ 10AM***

200m Run

20 Kettlebell Ground to Overhead (20#)

40 Kettlebell Swings (35#)

60 Overhead Plate Lunges (25#)

80 Double Unders

60 Burpees onto the Plate

40 Kettlebell Swings

20 Kettlebell Ground to Overhead

200m Run


***404 ENDURANCE WOD @ 6:30PM***

20 Minute EMOM

10/8 Calorie Row