WOD

Partner Workout For Time 80 Cals Bike 80 Wall Balls 20, 14 800m Run 80 KB Thrusters 53, 35 80 Burpees 800m Run *split reps... Read More

4x500m Row for time Rest 5 minutes between sets 

Clean and Jerk. 5-7-9-7-5 touch and go sets. full cleans.

Bench Press 10-10-5-5 5 Alternating sets. AHAP 20 Weighted Sit Ups 4 Turkish Get Ups (2 each side alternating arms)

12 Rounds. Every 2 minutes For time. 200m Run 10 Pull ups

4-6 Rounds. Not for time 100m farmer carry 20 DB deadlifts 10 Half kneeling unilateral DB press each arm *choose own weights to be challenging

4 Rounds for Time 30 Burpees 800m Run

Split Jerk 5×3@65% 5×1@ 75% Overhead Squat 2-2-2-2 *3 second pause at bottom

For Time 21-18-15-12-9 Wall Balls (20, 14) Deadlifts (135, 95) Pull Ups

For Time 75 calories bike 1 mile run