William Dong - Iron Legion Strength + Combat

WOD 08-23-2023 Wednesday

AMRAP 13 25’ Low hip Bear Crawl Sled drag (sled + 95/sled + 65) 25’ sled pull back

6 rounds: 12 KBS 53/35 9 Ring dips 6 Burpees

1k row 50 T2B 50 Push Press 95/65 50 Front squat 95/65 1k row

Andi For time: 100 hang power snatches 100 push presses 100 sumo deadlift high pulls 100 front squats 65lb/45lb

4 Rounds: 500m/450m row 20 Lateral hops over rower 10 Alternating KB farmers carry stationary lunges 53/35 Rest 1:00

5 SB Over the shoulder 150/100 50 Double Unders 10 SB Over the shoulder 50 Double unders 15 SB Over the shoulder

2 Rounds for time: 25 Burpee Box Jump Overs 24/20” 50 Wall Balls 20/14 to 10/9’ 75 SA DB Hang cleans 50/35

AMRAP 12: 9 Sit ups 2 Rope climbs 4 Wall walks

Nasty Girls 3 Rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans, 135# / 95#

50 Double unders 15 DB Burpees 50/35 50 Double unders 12 DB burpees 50 Double unders 9 DB Burpees 50 Double unders