WOD

AMRAPx10 10 back squat 115/83 10 pull-up 10 push-up rest 4 minutes Amrapx10 5 front squat 115/83 5 c2b 5 ring dips B. Tabata push-up

“Cheetos” 50 push press 95/63 100 DU’s 50 air squats 100 box jumps 50 dead lifts 95/63 B. weighted plank build to 3 minutes worth of holding

4 RNDS 10 power cleans 135/95 50′ sled push heavy 50′ burpee broad jump 10 shoulder to over head 135/95 200m run rest 4 min between rounds B. Tabata push-up

Teams of two 100 clean and jerks 95/65 160 calorie row 100 pull ups Tons of rules all with burpee penalty. Just show up!

A. Dead Lift 1@75% 1@80% 5×3@85% B. 10-1 1-10 TTB OHS 115/83 10 kbs after each set of ohs completed

A. “Fight Gone Bad”ree rounds of: Wall-ball, 20/14pound ball, 10/9 ft target (Reps) Sumo deadlift high-pull, 75/55 pounds (Reps) Box Jump, 20” box (Reps) Push-press, 75/55 pounds (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute

A. Back Squat 1@75% 1@80% 5×3@85% B. 15 min amrap “Push it, push it real good” 30 push-ups 50 air squats 1 sled push 190/145

A. Push Press 1@75% 1@80% 5×3@85% B. “Double this” 21-15-9 power clean 155/105 double unders x4 (84-60-36) rx is unbroken on the 36

A. Front Squat 1@75% 1@80% 5×3@85% B. Regionals event 5 inv. 5 RFT 16 min time cap 25 cal row 16 c2b 9 hspu

Teams of 2 (30 min cap) relay style 50 cal row dead lift hold 225/155 40 HSPU HS hold 30 TTB dead hang 20 hang clean 155/105 10 OHS each 155/105