WOD

5 Rounds.  AMRAP 3. Rest 1 5 Hang Power Cleans 5 Shoulder to Overhead 5 Toes to Bar M: 115  W: 80

1) Back Squat 3×4 +0-10# 2) Skater Squats 3×20 each leg 3) Single leg RDL 3×10 each leg

For Time 1 Mile run.  rest 4. 800m Run.  rest 3 400m Run.

1) 3 snatch deadlift + low hang power snatch 2) Clean + Front Squat + 2 jerks

“Cindy” AMRAP 20 5 Pull Ups 10 Push Ups 15 Squats

1) Build to max Power Clean + 4 Push Jerks 2) Back Squat 3×6 + 0-10# from last week

Teams of 3 10,000m Row.  switch every 300m teammates must do 20 situps after finishing their row

1) Jerk. build to 3rm 2) Back Squat 3×4 +0-10#

3 Rounds for Time 400m Run 25 Wallballs 20, 14 7 Ring Muscle Ups

In 8:00 minutes..  increasing reps by 3 3 Hang power clean & jerk 95, 65 3 bar facing burpee -then 6 minutes to build to... Read More