WOD

Strength Bench Press Work up to 1rm Conditioning 15-9-6 cal bike deadlift 275/190 Extra work Weighted pull-ups 5-4-3-2-1 increase weight each set  

Conditioning “Misfit Triathlon” (Aerobic capacity benchmark) 2k row 4 mile bike on AB 6400m 1 mile run For time Extra work 30 burpees for time (benchmark) OHS 135/95 x6 (benchmark) Strict HSPU x6 AMRAPx6

Strength 1 Rep snatch (from position 1 high hang) Strict press 7×1 work up to a 1RM Extra work 3 Rep TNG squat clean (benchmark) Conditioning 21-15-9 BJ 24/20 Kb 72/53

Teams of 2 For time 1000k row 800m run with plate each 25/15 (each have their own plate run together) 50 burpee to plate 10 rope climbs 50 burpee to plate 800m run w/ plate 1000k row

Conditioning For time 30 box jumps 24/20 25 pull-ups 2 snatches 155/105 25 box jumps 20 pull-ups 4 snatches 155/105 20 box jumps 15 pull-ups 6 snatches 155/105 Additional work snatch grip deadlift 5-5-5-5

Conditioning “Nancy “ 5 rft 400m run 15 OHS 95/65  

Conditioning 3 RFT 15 power cleans 155/105 20 pistols alt leg 15 hspu Extra work (Oly Lift) Power clean 3 TNG build to heavy set

Strength Push Jerk 3-3-3-3-3 Push press 3-3-3-3-3 Extra Core work EMOMx10 10-12 TTB

Teams of 2 80 bar over burpee 30 snatches 135/95 60 bar over burpee 20 snatches 155/105 40 bar over burpee 10 snatches 185/130 Extra work B. Bench 3-3-3-3-3 C. Bent over row 3-3-3-3-3

Fitness Open 16.5 21-18-15-12-9-6-3 reps for time of: Thrusters Burpees Men use 95 lb. Women use 65 lb.