WOD
A.1
4 Rounds
8 Press
30 Banded Shrug
A.2
20 Minute AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats
*Every 4:00 Perform 15 Hang Power Snatch #75/#55
A.3
Accumulate 1:00 L-Sit
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WOD
A.1
4 Rounds
8 Back Squats
12 DB Lunge
A.2
15 – 12 – 9 – 6
DB Push Press
DB Goblet Squat
Chin Ups
A.3
3 Rounds
10 KB Supported Deadbugs – Feet
10 KB Supported Deadbugs – Hands
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Partner WOD
In Teams of 2:
5 Rounds
20 Cal Assault Bike
20 Front Squats #115/#80
20 Burpee Pull Ups
8 Rounds
Run 400M
8 Push Press #115/#80
Add 2 Push Press Press each round
60 Power Snatch #115/#80
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WOD
10 Rounds
Run 200M
5 Burpees
20 Sit Ups
15 Push Ups
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“Fight Gone Bad”
3 Rounds
1:00 Calorie Row
1:00 Push Press #75/#55
1:00 Box Jump
1:00 SDHP
1:00 Wall Ball
1:00 Rest
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