WOD

“Karen” 150 Wall Ball shots for time   compare to 110613

Push Press 5×1 70,77,85,93,101% Then AMRAP 20 minutes 250m Row 25 Push ups

4 Rounds for time: 3 Hang cleans 10 Bent over rows 20 KB swings

For time: Row 400m 21 Thrusters (95/65) Row 400m 21 Thrusters (95/65)

Tabata Mash Up: Box Jumps Sit ups

Front Squat 5×1 70, 77, 85, 93, 101% Then 4 Rounds for time: Overhead walking lunge 8 each leg Renegade row 8 each arm Rest... Read More

3 Rounds for time: 15 Hang cleans (115/85) 15 Burpees   compare to 111028

Push Press 5×3 63, 70, 77, 83, 95%

4 Rounds Row 500m 20 Hip extensions 10 Knees to Elbows

For time: 50 Box jumps 40 Kettlebell swings 30 Burpees 20 Pull ups 10 Calorie row