WOD

Yes that is a lovely piece of paper Christie is holding! Its the golden ticket ……… 3×3 Front squats 10 sec pause in the hole 3×3 OHSQ 10 second pause in the hole 3RFT 400 m Run 40 pistols 50 situps

10×3 Bench press 15 Min AMRAP 20 calorie row 15 box jumps 10 strict presses 95/65

For time 21-18-15-12-9-6-3 KB Swings 53/35 5 burpees/30 double unders between sets of kbs.

Back squats 5-5-3-3-3-1-1 Nancy 5rft 400m run 15 OHSQ 95/65

For time 1,000m row 30 power cleans 115/75 500m row 20 power snatches 115/75

10 1 min rounds 3 deadlifts 275/185 60 yard shuttle sprint Max rep air squats Rest 2 min * scoring air squats

3 sets 15-20 unstable bench press 12 min AMRAP 5 HSPU 10 single arm snatches ( 5 each arm) 25 ab mat situps

Livingston Park For time Run 800m 400m 200m 100m 200m 400m 8oom Resting 2 min between runs **** If you have a watch with a timer, please wear it tomorrow to keep track of your resting time!

Find 5rm Front squat 21-15-9 Thrusters 95/65 burpees