WOD

3 Rounds  Amrap 5. Rest 2.  7 Deadlifts 135/95 7 Hand Release Push ups  7 Knees to Elbow

Quarterfinal Test 2 3 rounds for time. (Cap 20) 50 Wall Balls 20/1450 lateral burpee box jump-overs 24/20 *a strict lateral position for the burpee... Read More

Quarterfinals WOD 1 4 rounds for max reps of: 1 minute of snatches 135/851 minute of rowing for calories1 minute of dumbbell box step-ups 50/35... Read More

For Time  30-20-10 KB Hang Power Snatch 53/35 Burpees  Pull Ups 

1)Split jerk 3-3-2-2-1 2)Front Squat 3-3-3-3-3

5x800m Run.  *Rest 2-3 minutes between.  *Intensity at goal mile pace 

Partner workout  AMRAP 20 400m Run together   30 Passing Wall Balls  20 Pull Ups 10 Shoulder to Overhead 

1)Back Squat 2×20 2)4 Rounds for Time  40 Double Unders  20 DB GTO 70/50

AMRAP 18 7 Strict Pull Ups 9 Weighted Box Step Overs 50/35 & 24/20 12 Hand Release Push Ups 

1)Single Leg RDL 5×8 each leg 2)Deadlift 5-5-5-3-3-3