WOD

Back squat x5 AMRAP 12 minutes Row 200m 10 Kettlebell swings 10 Goblet squats 10 Knees to elbows

15 Min work up to a heavy hang clean 3 Rounds for time 10 Deadlifts 15 Pull ups 20 Box jumps *compare to 120825

For time: Row 750m 30 GHD sit ups 50 Wall ball shots 30 Toes to bar 50 Wall ball shots Row 500m

For time: 3 rounds 12 Hang power snatch 28 Kettlebell swings -no rest 26 Burpees (Happy Birthday Tara!)

15 min. Hand Stand skill work Then 3 minutes ME Double-Unders -rest 1 minute 8 minute AMRAP of: 10 Clean & Jerks (full squat) 20... Read More

Back squat x5 “Jacki” For time: Row 1000m 50 Thrusters 30 Pull ups *compare to 120131

For time: 50 Wall ball shots 25 box jumps Run 250m 25 Box jumps 50 Wall ball shots Run 250m *compare to 120811

5 Rounds for time: 12 Hang squat cleans 21 Double unders 12 Pull ups

4 minutes ME Burpee Box Jumps *Rest 2 minutes. 4 minute AMRAP of: 20 BB Front rack lunges 10 Knees to elbows *Rest 2 minutes... Read More

Snatch x5 In teams of 2: Row 8000m for time Partition however you decide. Both partners must row equal distances