WOD

2 Rounds for time: 25 GHD Sit ups 15 Knees to elbows 25 Burpees 30 Wall ball shots

Push Press x1 4 Rounds for time: 10 Power Snatches 50 Double unders

AMRAP in 15 Minutes: 10 Pull ups 10 Box Jumps Run 250m

Clean x1 3 Rounds for time: 15 Hang power cleans 25 Kettlebell swings

10 minutes Double under work For time: Row 1000m 10 Burpees 20 Knees to elbows 30 H.R. Push ups 40 Jumping squats Row 1000m *compare... Read More

Back Squat Max Accessory work

For time: Sprint 250m 30 Ground to overhead Sprint 250m 60 Wall ball shots

Push press x3 63,70,77,85,93% Tabata mash up Ring Dips AbMat sit ups (Outlaw)

“Helen” 3 Rounds for time: Run 400m 21 Kettlebell swings 12 Pull ups *compare to 120221

Clean x3 63,70,77,85,93% 4 Rounds (with a partner) Row 400m Max rep Double unders