WOD

20 Minute Up Ladder 1 Chest to Bar Pull Up 1 Squat Clean  @ bodyweight 1 Deadlift @ bodyweight  

Thruster: 15 Minutes to establish 2RM   8 AMRAP 6 Push Jerk (135, 95) 8 Push Up ~post results to comments.  

“Nicole” AMRAP 20 Minutes 400M Run Max Rep Pullups  

Push Press 2-2-2-2-2-2-2-2 Back Squat 3-3-3-1-1-1-1  

  1 Mile Run 15 Cleans  (155, 115) 1 Mile Run 15 Cleans  

15-12-9-6-3-6-9-12-15 Pullups Burpees -then- 75 Thrusters (65, 45)

1) Every 30 Seconds for 8 Minutes Power Snatch + Snatch Balance   2) Snatch: 15 Minutes to work up to heavy 2RM for the... Read More

400M Run 50 Wall Ball Shots (20, 14) 200M Run 50 Pullup 200M Run 50 Situp 200M Run 50 Box Jumps (24, 20) 200M Run... Read More

4 Rounds rotate on the minute, rest 1 minute between rounds Overhead Squats (95, 65) Push Press V-up Wall Walks ~score is total reps  

1) Front Squat 20×1   2) “Elizabeth” 21-15-9 Clean (135, 95) Ring Dip