WOD
A.1 Back Squat – 7, 7, 7, 7
A.2
On the 5:00 x 5:
30 Air Squats
20/15 Calorie Row
7 Power Snatches #115/#80
A.3
200 Ab Mat Sit Ups
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Partner WOD
In Teams of 2:
3 Rounds
Run 400M (together)
30 Pull Ups
21-15-9
Power Clean #115/#75
Overhead Squat #115/#75
4 Rounds
30 Calorie Row
40 Kettlebell Swings 70/53
20 Burpees
WOD
A.1 Bench Press – 5, 5, 5, 5, 5
A.2
400m Walking Lunge
100 KB Swings #70/#53
50 Pull Ups
A.3
300 Flutter Kicks
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WOD
A.1 Deadlift – 5, 5, 5, 5, 5
A.2
3 Rounds
30 AbMat Sit Ups
30/22 Calorie Row
10 Strict Pull Ups
200 Meter Farmers Carry #50/#35
2 Rounds
30 AbMat Sit Ups
30/22 Calorie Row
10 Strict Pull Ups
200 Meter Farmers Carry #50/#35
1 Rounds
30 AbMat Sit Ups
30/22 Calorie Row
10 Strict Pull Ups
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WOD
A.1 Press – 5, 5, 5, 5, 5
A.2
3 Rounds
15 Power Cleans #115/#80
20 Push Ups
2 Rounds
27/21 Calorie Row
75 Double Unders/ 150 Singles
Run 1 Mile
A.3
3 x 1:00 Minute Planks
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