WOD

10-to-1 Pull ups Burpees Kettlebell swings

Front Squat x1 Then: 1 Minute max rep Hang power snatch Rest 1 Minute AMRAP 8 Minutes: 8 Lateral box jumps 16 Barbell lunges (front... Read More

4 Rounds for time: 20 Wall Ball shots 50 Double unders

Press x3 Max rounds in 3 minutes of: 3 Snatch 6 Push ups 9 Squats Rest 1 minute between rounds for a total of 4... Read More

Hollow Rock practice For time: Row 1000m 50 Kettlebell swings 3 Minute plank (varied) 30 Hip extensions Row 1000m

Power Clean x3 3 Rounds for time: Run 250m 21 Pull ups 12 Push jerks

For time Run 250m 21-15-9 reps: Box jumps Toes to bar Run 250m 21-15-9 reps: Kettlebell swings Med ball sit ups

Front Squat x3 10 Minute AMRAP 10 Thrusters 10 Burpees

Barbells for Boobs Fundraiser WOD “Grace” Clean and Jerk (135/95) 30 Reps for time

Press x3 4 Rounds for time: 15 Pull ups Run 250m 20 Wall Ball shots Rest 1 minute