200 Singles
9-6-3
Snatches - 45 lbs
Burpees

200 Singles
3-6-9
Snatches - 45 lbs
Burpees

200 Singles

Buy In:
600 Meter Run

Cash Out:
1600 Meter Row - 7:45
50 abmats

4 Minute Amrap

15 Thrusters - 45 lbs
15 Pull Ups - Green Band

*Complete 90 Reps in 4 Minutes - time extends to 8 minutes

Buy In:
600 Meter Run

Cash Out:
800 Meter Run - For Time - 7:56
1600 Meter Row - 7:56
50 Abmats

WOD A

10 Burpee Pullups
15 Meter Bear Crawl
100 Meter Sprint

9:50

WOD B

6 Minute Amrap

15 Abmats
Hill Sprint

3 + 3

Buy In:
600 Meter Run

Cash Out
1600 Meter Row - 8:08
140 Singles
50 Abmats

Pre-WOD:
- Work up to a heavy set of 3 rep Strict Press - 135

WOD - For Time:
- 400M Run
- 21 Push Press (95#, 65#)
- 12 Pull Ups

Post WOD:
Tabata Sit Ups- did 15 every round

10 Deadlifts - 95lbs
15 Burpees

*Taylor

Buy In:
600 Meter Run

Cash out:
4 Hill Sprints
1600 Meter Row
50 Abmats

150 push-ups with 400 m run every time you stop

//

Push-ups on knees

100 Foot Walking Lunges - 25lbs
50 Air Squats
25 Back Extensions

Buy In:
1 Mile Run - 8:43

Cash Out:
1600 Meter Row
50 Abmats

400 Meter Run

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Repeat 3 times
10 Burpees
20 Toes to Bar
30 Double Unders / 60 Singles

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400 Meter Run

Buy In:
600 Meter Run

Cash Out:
1600 Meter Row
75 Abmats

12-9-6-3
Power Snatch - 45 lbs
Burpees

Buy In:
600 Meter Run
3 x 3 Snatches - 45lbs

Cash Out:
4 Hill Sprints

1R4T
Toes to Bar
Pull Ups - Blue Band
Military Press - 45 lbs