WOD

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...

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

“Elizabeth” 21-15-9 reps for time: Clean (135) Ring dips compare to 101014

Front squat 5×3 63, 70, 77, 85, 93% Then 4 Rounds for time: 10 Pull ups 20 GHD sit ups 30 Squats

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