WOD

4 Rounds. max effort each set with rest between sets as needed. 300m Row 400m Run

5 Rounds for Time 7 each arm DB Ground to Overhead 50, 35 12 Box Jumps 24, 20 12 Knees to Elbow

Build to max Back Squat for day

AMRAP 15 400m Run 7 Push Jerks 185, 125

“Jackie” For Time 1,000m Row 50 Thrusters 45# 30 Pull Ups

1) deadlift – build to max for day 2) double tabata weighted russian twists supermans

7 Rounds. On The 2 Minute For Time 200m Run 10 Toes to Bar

1) Push Jerk  3×3@80% 2) 3 Rounds For Time 400m Run 10 KB Thrusters 53, 35  *5 each arm 15 KB Sumo High Pulls 53,... Read More

1) 3 Deadlift + Power Clean: 3 sets at 75% 1rm 2) Power Clean 2-2-2-1-1-1