WOD

  Christine:3 RNDS for time:500m Row 12 bodyweight deadlifts21 Box Jumps 24/20      2. Find Heavy Clean for the day (or work technique for those not as efficient)  

EMOMx6 10 pistol squats 5×3 Back Squats 3x400m run 2 min rest between

9min AMRAP30-20-10Hang Power Snatches 75/55TTBImmediately after:3min to Find 1RM Snatch

  For time:100 Double unders75 Wallball 20/1425 Box Jumps 30/2425 Box Jumps 24/2025 Handstand push ups

  Deadlift – 3×5 @ 80-85% 1RM Death by BurpeesOnce finished rest 3min then:Max Row for meters in 3min

Partner WOD Teams of 2 one works at a time.     -100 Burpees     -100 TTB     -100 DL 135/95     -100 BJ 24-20

  For time  50-40-30-20-10 Calorie Row Wall ball 20/14  

  1. Back Squat 5×3 – increase weight from last week 2. Bent Over Barbell Row’s – Find 5RM  

   Fight Gone Bad     3 Rounds of:     -1 Min WB     -1 Min SDHP     -1 Min Box Jump     -1 Min Push Press     -1 Min Row for Cal     -1 Min Rest

1. Death by Pull-ups     -EMOM           Min. 1 – 30 DU’s           Min. 2 – 2 Pull-ups, ascending +2