William Dong - Iron Legion Strength + Combat

WOD 06-07-2023 Wednesday

5 Rounds: 25 Wall balls 20/14 to 10’/9’ 25’ HSW TC 9

AMRAP 16 200m run 18 KBS 53/35 16 SA front rack lunge 53/35

10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10 Plate G2OH 45/25 Burpees

Annie 50-40-30-20-10 Double-unders Sit-ups

AMRAP 9: 30 DU’s 20 Alternating DB Snatches 50/35 10 Alternating Pistols

500m row 20 front squats 155/105 10 HSPU 500m row 15 front squats 155/105 15 HSPU 500m row 10 front squats 155/105 20 HSPU TC 18

12 Minute AMRAP 3 Rope Climbs 10 Burpee Box Jump overs 24/20

Murph For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.

“DT” 5 Rounds For Time 12 Deadlifts 155/105 9 Hang Power Cleans 155/105 6 Push Jerks 155/105

4 rounds: 10 devils press 50/35 400m run TC 11