Tuesday, 9-18-18

Beach WOD coming soon!!!   2X 600m run with 3 min rest between runs 2X 400m run with 2 min rest between runs 2X 200m run with 1 min rest between runs   15 min EMOM min1:10-15 Pull Ups Min 2: 10-15 Push Ups Min 3: 10-15 Burpees

In teams of two, complete the following for time: 50 Toes to bar 60 Pullups 70 Thrusters, 95/63 80 Box Jumps, 24″/20″ 90 Kettlebell Swings, 53/35 100 Wallballs, 20/14 600 Single-unders Run 400m Both team members must finish the 400m together for time. Have fun!

Every 90 sec X 8 5 Front Squats increasing weight 18-15-12-9-6-3 reps for time of: Thrusters Power snatches Toes-to-Bars

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

E2MOM for 12 min 3 Tempo Front Squats @ 60-75% 1 RM Tempo = 5 Second Down, 2 Second Pause in bottom, explode up, 2 second pause at top For time: 1-10 Double KB Snatch 53/35 2-KB Front Squat * 25′ HS Walk after each set (50′ Bear Crawl)* *15 min Cap*

Strength: Snatch pull 75%x3, 80%x3, 85%x3 Not TnG Snatch grip push press 5,4,3,2,2 Wod: 7min AMRAP 21-15-9 Hspu C2b (If you finish the 9 c2b within the 7min start over at 21 hspu) *scale as needed*