WARM UP
5 Min AMRAP
10 Air Squats
10 Push Press with PVC or Empty Bar
10 Sit ups
5 Burpee
Dynamic Stretch
1 Round Snatch Warm up
STRENGTH
EMOM for 6 Min of
1 Power Snatch
1 Squat Snatch
WOD
NOT RETURNABLE
For Total Time:
21-15-9
Row For Calorie
KB Swings 55/35
21-15-9
OH Squat 95/65
Parallet Push-ups
21-15-9
Wallball 20/15
Pull-ups
Icing
2 30 Sec Holds of SOTS Press
KOT Tib Raises
2025 Information and New Waivers
Stand Firm 2025 Information including rates and new waivers are on the boxes in the front room. Please complete a new release for 2025 even if you just recently filled one out.