WOD

For Time 30-20-10 Deadlifts 225/155 Knees to Elbow

AMRAP 8 100m Run 5 Shoulder to Overhead 135/95 5 Chest to Bar Pull Ups –Rest 5 minutes. Then repeat AMRAP 8

4 Rounds. AMRAP 1 each movement. Push Press 75/55 Bike or Row cals Strict Pull Ups Kettlebell Swings 53/35 1 minute rest between rounds

Every 90 Seconds for 10 Sets Hang Clean and Jerk

“Karen” For Time 150 Wall Balls 20, 14

10 Rounds for Time 5 Ground to Overhead 135, 95 10 Lateral Bar Burpees

7 Rounds For Time 10 Strict Pull Ups 20 Push Ups 30 Air Squats

For Time 1 Mile Run 50 OH DB Lunges 50, 35 100 Abmat Sit Ups 100 Box Step Ups 300 Double Unders *partition reps and... Read More

3 Rounds for Time 20 Power Cleans 115/80 15 Chest To Bar Pull Ups 400m Run

1)Front Rack Lunge 10-10-8-8-8 (alternating legs) 2)Back Squat 3×5 @ 80%