WOD

1) Skill work: Muscle Up   2) “Elizabeth” 21-15-9 Clean (135, 95) Ring Dip

8 Rounds 2 Minute AMRAP Rest 1 Minute between rounds 10 Push Jerks (95, 65) 25 Air Squats ~post results to comments

Teams of 2 30 seconds max tire flips – both teammates flip same time –>teams will rotate every 30 seconds from wherever they are to... Read More

15 hang squat clean (135, 95) 15 chest to bar pull up 15 burpees 9 hang squat clean 9 chest to bar pull up 9... Read More

4 rounds for time of: 30 Wall-ball shots (20, 14) 30 Sit-ups Run 400 meters {CFM-Afghanistan: sub dumbbell thrusters for wall balls} ~post results to... Read More

“Isabel” for time 30 Snatches (135, 95) ~post time to comments.

1) Deadlift 3×5 @ 85% of 1RM   2) Thruster 3-2-2-1-1-1   3)AMRAP 7 minutes 8 Push Press (95, 65) 50 meter shuttle run

“Barbara” 5 rounds for time, rest 3 minutes between each round 20 Pullups 30 Pushups 40 Situps 50 Air Squats   ~post time to comments.

20 Minute Up Ladder 1 Hang Clean (155, 105) 1 Handstand Pushup

1) Snatch Complex OTM 7 Minutes 1 High Hang + 1 Hang + 1 Full   2) Snatch 2-2-2-2-2   3) AMRAP 8 min 12... Read More