WOD

Open Skill For time: 10 Burpee Box Jumps 20″ 15 Power Cleans 135/95# 10 Burpee Box Jumps 20″ 30 Front Squats 135/95# 10 Burpee Box... Read More

Deadlift x5 For time: 2 rounds of- Run 500m 8 Strict Pull-ups -then (no rest)- 40 Weighted Step ups -then (no rest)- 2 rounds of-... Read More

25 Toes to bar 50 Hip extensions 100 Wall ball shots

Press x1 4 Rounds for time: 10 Power snatches (115/85) 50 Double unders *compare to 121005

Open Skill “Helen” 3 Rounds for time: Run 400m 21 Kettlebell swings 12 Pull ups *compare to 120927

Clean & Jerk x1 For time: 30 Burpees Run 1 mile 20 Burpees

Back squat x1 AMRAP 7 minutes: 7 Hang power cleans (155/105) 30 Split jumps (Outlaw)

Press x5 21-15-9 Reps for time: Deadlift (225/135) Box jumps (30″/24″)

Open skill 3 Rounds for time: Run 500m 40 Russian twists 20 Pull ups

Clean & Jerk 7×1 1 Minute on 1 minute off: 8 Minutes- 30 Kettlebell swings 6 Minutes- 10 Burpees