WOD

Open Skill work For time: Row 1500m 50 Kettlebell swings 50 Ring rows 50 Hand release push ups

Back squat- Heavy single (Max) AMRAP 10 minutes: 7 Ground to overhead 7 Front squats 21 Abmat sit ups *compare to 120827

For time: Run 1 mile 20 Box jumps 40 Pull ups 20 Box jumps

Jerk 7×2 AMRAP in 10 minutes: 7 Thrusters 7 Burpees *compare to 120702

For time: 25 Hip extensions 50 V-ups 25 Knees to elbows 50 Kettlebell swings 25 Toes to bar 50 AbMat sit ups 25 Hip extensions

Hang snatch x2 3 Rounds for time: Run 400m 15 Pull ups 50 Double unders

4 Rounds for time: Run 250m 3 sets of -1 squat clean, 1 Hang power clean, 1 Jerk Rest 1 minute

Back Squat 3 Rounds 1 minute work/30 sec. rest for max reps Wall ball Ring dips plank

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