WOD

10 to 1 Wall balls KB swings Box jumps

For time: Row 400m 21 Pull ups 21 Ring dips 21 GHD sit ups Row 400m 15 Pullups 15 Ring dips 15 GHD sit ups... Read More

10 Rounds for time: 3 Hang cleans 5 Toes to bar 7 Box jumps

Front squat x1 70,77,85,93,101% Then AMRAP 10 minutes 30 Overhead walking lunges 15 Push ups (Games)

“Jackie” For time: Row 1000m 50 Thruster (45/35) 30 Pull ups   compare to 111010  

2 Rounds for time: Run 800m 50 Back extensions 50 Sit ups

Spend 10-15 minutes working on Rope Climb Then 5 Rounds for the fastest split Row 500m Rest 1 minute

6 Rounds for time: 5 Burpees 5 Cleans 5 Jerks 5 Front squats

For time: 10 Deadlifts (135/95) 10 to 1 Box jumps (24/20)  

Front squat x3 63,70,77,85,93% Then 20-15-10-5 reps for time: Push press Ring row *Perform 5 burpees after every round