Competitive WOD

For time 1,000m row 30 power cleans 115/75 500m row 20 power snatches 115/75

10 1 min rounds 3 deadlifts 275/185 60 yard shuttle sprint Max rep air squats Rest 2 min * scoring air squats

3 sets 15-20 unstable bench press 12 min AMRAP 5 HSPU 10 single arm snatches ( 5 each arm) 25 ab mat situps

Livingston Park For time Run 800m 400m 200m 100m 200m 400m 8oom Resting 2 min between runs **** If you have a watch with a timer, please wear it tomorrow to keep track of your resting time!

Find 5rm Front squat 21-15-9 Thrusters 95/65 burpees

1. Work up to a 3RM Bench press 2. OTMx10 2 push presses 3. 3 RFT 500M row 20 barbell bent rows 135/95 20 box jumps 24/20

Team DT 5 rounds for time 12 dead lifts 155/105 9 hang cleans 6 jerks In teams of two one member will complete a round while other rests. Each will do 5 rounds.

7×3 Front Squats EMOM x6 3 Deadlifts 60-70% 1 RM 3RFT 25 Wal balls 10 HSPU

At Livingston Park “Odd Object Mile” In teams of 2 4 RFT 400M run choice of odd object 50/35lb sand bags 45/25lb plate 20/14lb med ball Each team will have a choice of what they want to carry. Every 100M each team will stop running and complete 5 burpees together. Then depending on what object

We will be conducting class at Livingston Parks track. 1. 5x 10 second sprint intervals 2. For time 100 kb swings 53/35 50 push ups