WOD

Push press x3-5 For time: 30 Push press (115/85) 30 Box jumps (24/20) 30 Burpees 30 Hanstand push ups

Open Skill 3 Rounds: 90 seconds work 30 seconds rest Wall Ball Double under Row (cal)

Hang Snatch x1 AMRAP 12 Minutes Run 250m 15 Kettlebell swings 20 AbMat sit ups

Open Skill “Fran” 21-15-9 Reps for time: Thrusters (95/65) Pull ups

Deadlift x1 “Elizabeth” 21-15-9 reps for time of: Clean (135/95) Ring dips *compare to 111206

In a 14 minute time frame, complete: 75 Wall ball shots 750m Row 75 Split jumps Max double unders with remaining time

Push press x5 AMRAP 12 Minutes: Run 300m 15 Knees to Elbows

“The Chief” Max Rounds in 3 minutes of: 3 Power Cleans (135/95) 6 Pushups 9 Squats Rest 1 minute between rounds for a total of... Read More

Hang snatch x2 For time: Row 1000m 50 Burpees 25 Box jumps (30″/24″)

Open skill For time: 5 Front Squats (155/105) 15 Pull ups 25 Sit ups 10 Front Squats 15 Pull ups 25 Sit ups 15 Front... Read More