WOD

1.3×5@75% Front Squats Add 5 to 10lbs to the weight used on 10/20 2.3×5 @75% push press assume 5lbs heavier 3.21-15-9 Deadlift 275/185 30/24 inch box jump

Teams of 2 100 double unders 50 push press 95/65 50 pull ups 400m run One partner works at a time. Both run at the same time.

“Manion” 7RFT 400M run 29 back squats 135/95

Goat Day OTMx20 even goat 1 odd goat 2

Diane 21-15-9 Deadlift 225/155 HSPU Rest 5 minutes Run 1 mile for time

Grace 30 Clean and jerks 135/95 Rest 3 minutes 4 min amrap 15 wallball shots 30 double unders Two scores. time for grace and reps for amrap

1.Front Squats 10@30% 10@40% 10@50% 10@60% Max reps@60% score max reps 2.1000m row Immediately followed by 21-15-9 KB swings 70/53 burpees

“Fight Gone Bad!” Three rounds of: Wall-ball, 20/14 Sumo deadlift high-pull, 75/55 Box Jump, 20″ Push-press, 75/55 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 round from which a one-minute break is allowed before repeating. On

1.Front Squat 5@75 3@85 1@95 1+@95 2.12 minute AMRAP 5 power cleans 135/95 10 pistols 15 burpees

Goat Day Otmx20 Even goat 1 Odd goat 2