WOD
A.1 Back Squat – 3, 3, 3, 3, 3
A.2
20 Minute AMRAP
5 Strict Pull Ups
4 HSPU/6 L-Sit DB Press
8 KB Swings #70/#53
A.3
3 Rounds
10(e) Side Pillar w/ Hip Drop
:30 Superman Hold
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Partner WOD
In Teams of 2:
3 Rounds
Row 1,000M
50 KB Swings
30 Pull Ups
40-30-20
Thrusters #95/#65
Box Jumps
5 Rounds (each)
20 Calorie Assault Bike
10 Burpees
(Partner 1 Bikes, Partner 2 Burpees)
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WOD
A.1 Bench Press – 8, 8, 8, 8
A.2
4 Rounds
Row 250M
10 Bar Over Burpee
5 Power Clean & Jerk #115/#85
Row 250M
10 Bar Over Burpee
5 Power Snatch #115/#85
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WOD
A.1 Hang Power Snatch – 3, 3, 3, 3, 3
A.2
5 Rounds
10 Ball Slams
20 Supine Ring Rows
100 Singles
A.3
3 Rounds
10 Seated Medball Throws
20 Hollow Rocks
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WOD
A.1 Deadlift – 8, 8, 8, 8
A.2
60 Wall Balls
60 Hanging Knee Raise
20 Wall Balls
20 Burpee Pull Ups
A.3
3 Rounds
20 Russian Twist
10(e) Standing Teapot
Post loads and times to comments.
