WOD

WOD

400m run 100 Wall balls 20/14 to 10/9’ 50 T2B 25 Dual DB Front Squats 50/35 400m run

AMRAP 12 20 Double Unders 12 pull ups 4 Goblet elevator sit ups 35/26

Every 3 minutes x 5 6 burpee box jump overs 12 Alternating DB snatches 50/35 18 Alternating jumping lunges

AMRAP 10 100ft Farmers Carry 70/53 8 OHS 135/95

21-15-9 Power cleans 175/125 Air squats HSPU

10 rounds: 10 burpees 3 ring muscle ups   TC 15

3 rounds: 20 Box jump overs 24/20” 15 DB thrusters 50/35 10 Pull ups 5 Devils press 50/35   TC 15

AMRAP 9: 5 Back squats 225/155 100’ OH DB carry 50/35

750m row 30 FS 95/65 15 wall walks   TC 11

3 Rounds: 500m Row 25 Push ups 10 Russian KBS 73/50

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