WOD

AMRAP 5. Rest 5. AMRAP 5 5 Power Clean 205, 143 4 Shoulder to Overhead 8 Toes to Bar

1) Front Squat + Push Press 3-3-3 2) 4 Rounds for Time 30 walking lunges 400m Run

For Time.    Teams of 2 800m Run with med ball ‘Karen’ 150 Wall Balls 20, 14 800m Run with med ball *both partners run together.  ... Read More

1) EMOM 10 2 Snatches 2) AMRAP 6 6 Burpees 20 Double Unders New weightlifting shoes John?

3 Rounds for Time 800m Run 30 Pull Ups 40 Push ups

1) Kang Squat *moderate weight. position oriented 5-5-5 2) Back Squat 5-10-5 3) Pendlay Row 5-5-5-5

1) EMOM 10 3 Push Jerks 2) 3 Rounds for Time (cap 8 min) 300m Row 20 Kettlebell Swings 53,35 12 Lateral Burpees over the... Read More

5 Rounds for Time 400m Run 14 Alternating Dumbbell Snatch (one arm full snatch) 50, 35 30 Sit Ups That’s a lot of stuff….

“Helen meets Grace” with a partner. 3 Rounds 400m Run 21 Kettlebell Swings (53, 35) 12 Pull Ups -then- 30 Clean and Jerks 135, 95