WOD

Justin Ferris’ Bye Bye WOD 2 Rounds for time: 60 Double unders 40 Wall ball 20 Burpee box jumps

Hang Squat Clean x3 5 Rounds Row 250m (sprint) Work:Rest 1:1

Handstand push ups/handstand hold/handstand walk For time: 30 GHD sit ups 30 Knees to elbows 30 Kettlebell swings Run 800m 30 Kettlebell swings 30 Knees... Read More

Back Squatx x3 AMRAP 10 minutes: 10 Box Jumps 10 Pull ups 10 Push press

For time: Run 400m 21 Hang cleans Run 400m 15 Hang cleans Run 400m 9 Hang cleans   *compare to 120630

3 Rounds for time: 15 Thrusters 15 Pull ups

Squat snatch x1 4 Rounds for time: 10 Box jumps 15 Kettlebell swings 15 Hand release push ups

20 Minutes to find Deadlift Max For time: Run 800m Rest 1 minute Run 400m Rest 30 seconds Run 200m

10-15 Minutes Handstand work “Grace” For time: 30 Clean (squat) & Jerks *compare to 120713- this was a pre-paleo challenge workout!

For time: 25 Walking lunge steps 20 Pull-ups 50 Box jumps 20 Double-unders 25 Ring dips 20 Knees to elbows 30 Kettlebell swings 20 Hang... Read More