WOD
A.1 Press – 7, 7, 7, 7
A.2
3 Rounds
Row 500M
12 Bodyweight Deadlifts
21 Box Jumps 20″
A.3
50 Weighted Ab Mat Sit Ups #50/#35
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WOD
“Murph”
Run 1 Mile
100 Pull Ups
200 Push Ups
300 Air Squats
Run 1 Mile
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Partner WOD
In Teams of 3:
Row 75/50 Calories, 75 Power Snatches, 75 Thrusters #75/#55
Row 75/50 Calories, 60 Power Snatches , 60 Thrusters #95/#65
Row 75/50 Calories, 45 Power Snatches, 45 Thrusters #115/#80
Row 75/50 Calories, 30 Power Snatches, 30 Thrusters #135/#95
Row 75/50 Calories, 15 Power Snatches, 15 Thrusters #155/#105
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WOD
A.1 Bench Press – 5, 5, 5, 5, 5
A.2
“Boat Race”
3 Rounds
Row 500M
Run 400M
Rest 3:00 Minutes
A.3
3 Rounds
:20 L – Sit
30 Band Pull Aparts
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WOD
A.1 Barbell Step Ups – 8, 8, 8, 8, 8
A.2
5 Rounds
100M KB Front Rack Carry #53/#36
5 Squat Cleans #185/#120
2 Rope Climbs
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