WOD

Teams of 3 complete 200 Front squats 135/95 floor 200 hspu 200 box jump overs 200 pull-ups For time

1000m row then 3 rft 20 front rack lunge 165/115 50 du’s

Watched Kung Fu Panda with Jackson today. Best quote ever! Weakness/Skill day OTMx20 Even minute weakness 1 ODD minute weakness 2 Or WOD make up day

  5 rounds for time body weight bench press (max effort) strict pull-up (max effort) 2-3 minute rest between rounds

For time 100m row 25 situps 200m row 25 situps 300m row 25 situps 400 row 25 situps 500 row 25 situps 600 row 25 situps 700 row 25 situps 800 row 25 sit ups 900 row 25 situps 1000m row

12 minute AMRAP 5 Squat Cleans (135/95) 8 Burpee Box Jumps (24/20) 11 hspu

“Mary” AMRAP 20 5 HSPU 10 alt pistols 15 pull-ups

  amrapx7 3 burpee box overs 24/20 6 thrusters 95/63 9 kb swings 53/35 rest 3 minutes amrapx7 12 wallballs 15 cal row rest 3 minutes amrapx7 partner bike for calories

  For time 30 front squats 155/105 15 muscle ups 20 front squats 155/105 10 muscle ups 10 front squats 155/105 5 muscle ups  

1 1. For time 21-18-15-12-9-6-3 KB swings 53/35lbs goblet squat 53/35lbs 2. AMRAPx10 12 box jumps 24/20 18 wallballs 20/14 24 double unders