WOD

5 Rounds for time: 10 Ring rows 10 Burpees 15 Kettlebell swings

20 minutes to find 1 RM Hang clean (power or squat) Then 3×15 GHD sit ups 3×12 Good mornings 6 one minute planks

“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,...

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

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