WOD

“Karen” For Time 150 Wall Balls 20/14

EMOM 40 1) Bike or Row hard 30 seconds 2) 5 Push Jerks *can climb in weight 3) 7-10 Toes to Bar 4) 5 Power... Read More

AMRAP 20 100m Run 10 Power Cleans 135/95 200m Run 15 Pull Ups 400m Run 20 Wall Balls 20/14

1) Push Jerk 3-3-2-2-2 2) Back Squat 5×3 @ 80%

For Time 1,000m Row 1 Mile Run

3 Rounds for Time 15 Power Snatches 95/65 10 Bar Facing Burpees 15 Squat Clean Thrusters 10 Bar Facing Burpees

3 Rounds 5 Minutes Up Ladder. Increase by 1 Rep 1 Pull Up 1 Push Up Rest 3 Minutes Between Rounds

1) EMOM 7 2 Power Cleans + 3 Front Squats 2) 3 Rounds for Time 400m Run 10 Deadlifts 225/155 5 Power Cleans

AMRAP 20 200m Run 20 Abmat Sit Ups 16 KB Front Squats (single arm) 2 Rope Climbs

AMRAP 14 5 Power Cleans 155/108 12 Box Jumps 24/20 5 Shoulder to Overhead 155/108