WOD

For time: Run 800m 75 AbMat sit ups Row 800m

Snatch x2 3 Rounds for time: 20 Push press 10 Burpees 20 Barbell lunges

4 Rounds for time: 12 Deadlifts 50 Double unders

Front Squat x3 10 minute AMRAP 5 Handstand push ups 10 Box jumps 15 Kettlebell swings

15-12-9 Power snatch Pull ups -Run 250m after each round

Jerk x2 Please see blackboard for workout details

For time: Row 500m 50 Double unders Row 400m 40 Double unders Row 300m 30 Double unders Row 200m 20 Double unders Row 100 10... Read More

Snatch + Overhead squat 5×2+2 For time: 15 Thrusters 30 Kettlebell swings 12 Thrusters 24 Kettlebell swings 9 Thrusters 18 Kettlebell swings

12 Minute AMRAP 7 Hang Power Cleans 14 Burpees 21 Lateral Barbell Jumps

Front squat x5 8 Minute AMRAP: 7 Strict pull ups 15 Hand release push ups 30 AbMat sit ups -Rest 2 minutes 2 minute max... Read More