Strength/Skill – 10 min to work on D/U’s
20 Power Clean 155#(105#)
Run 200m
20 KB swings 32kg(24kg)
Run 200m
20 Overhead Squats 115#(75#)
Run 200m
20 Burpees over the bar
Run 200m
20 Chest to bar pull ups
Run 200m
20 Box jumps 24″(20″)
Run 200m
20 Squat Cleans 115#(75#)
Run 200m
30 min cap
WE ARE RUNNING. BRING APPROPRIATE ATTIRE Strength/Skill – Front Squat 5 rounds for time 6 CTB pull ups 5 Front Squat @225/155 185/125 135/95 200 meter run
With partner complete: 100 Wall Balls 90 Medicine Ball Cleans 80 Ab Mat Sit-Ups 70 Burpees 60 Pull-Ups 50 Box Jump Overs 40 Shoulder to Overhead 30 Power Clean 20 Candlesticks 1000m Row One person works at a time!
In 7 min Max Distance Farmer’s Carry Men use 2 53-pound kettlebells Women use 2 35-pound kettle bells Power Snatch 3-3-3-3-3 @ 85% 12 min AMRAP 30 Double-unders 10 Power Snatch 95/65 30 Double-unders 11 Power Snatch 30 Double-unders 12 Power Snatch etc, etc, etc…
Check your inboxes for todays WOD!
Strength: 16 min E2MOM Back Squat 4 Back Squats 50-70% 15-12-9-6-3 HR Push Up DB Hang Clean & Jerk 50/35 Box Jumps 24″/20″
15 Min EMOM 2 Back Squats @ 80% 7-5-3 Muscle Ups 21-15-9 Deadlifts 275/185 7-5-3 Muscle Ups 21-15-9 Box Jumps 30/24