WOD

“Fight Gone Bad” Three rounds for total reps: Wall ball shots, 20#/14# Power cleans (or Sumo deadlift high pulls), 75#/55# Box jumps, 20″ Push press,... Read More

20 minutes to find 1 RM Back Squat Then 3 Rounds for time: Run 400m 20 Pull ups

“Grace” For time: 30 Clean (squat) and Jerks (135/95)

Clean & Jerk 5×2 Heavy but perfect Then “Fran” 21-15-9 reps for time: Thrusters (95/65) Pull ups

For time: Run 400m 25 KB swings Run 400m 25 GHD sit ups Run 400m 25 Hip Ext. Run 400m 25 K2E

Back Squat x5,3,1 Then “Isabel” 135(95) pound Snatch 30 Reps for time

For time: 100 double unders Run 200 25 KB Swings Run 200 25 KB Swings Run 200 50 Double unders

Max reps in 7 minutes: Front squat Rest 3 minutes Max reps in 5 minutes: Pull ups

Clean x3 +1 Jerk Then 21-15-9 Reps for time: Clean Ring dips *compare to 111206

5 Rounds for time: Run 200m 25 Wall ball shots 10 Box jumps