Double KB Clean and Press
Ring Dips
Front squats
5 reps of everything for 5 rounds

Finisher:
Boston
7 deadlifts (225/155)
11 KB Snatches (53/35)
9 slurpees (slamball to burpee) 20/10
3 rounds

Class is at 4:30 on Monday

Skill:

20 min to find a one rep max (or refine technique) snatch.

WOD:
4 rounds for total time:

Gate sprint
10 C2B pull ups
10 thrusters (115/85)
20 Burpees
- rest 2 minutes

• Run 2 miles for time
• Try and keep a 6:20 pace

added 1:15 to the second mile

Team WOD Total Reps for Time:

Row 2700m Total. Team Members change every 300m
Single Unders - total count
Slam Balls #20/15 - total count

Team: JR, Lisa and Morgan
Row 2700m - 16:32
Single unders - 1382
Slam Balls - 283

5x3 shrugs @ 80kg
12x1 pulls @ 100kg

1. back squat: 3, 2, 1, 1, 1
2. cleans: 1, 1, 1, 1, 1……no misses.
3. eccentric clean deadlifts: clean deadlift the weight to high hang. lower wt to 1″above floor…repeat. 3 sets x 3 reps…..choose weight accordingly. record cleans

Amrap

10 80-yard shuttle sprints
Rest as needed between efforts.

For each sprint, run 10 yards out, 10 back, 20 out, 20 back, 10 out, 10 back.

WOD:

del minuto 0.00 al 2.00
- 400m Carrera
- Jumping Jacks

del minuto 2.00 al 3.00
- Saltos al Muro

del minuto 3.00 al 4.00
- Burpees

del minuto 4.00 al 5.00
- Lunges

COMPLETAR 3 RONDAS AMRAP (MAYOR NÚMERO DE REPETICIONES POSIBLES) POR RONDA. DESCANSO DE 5 MINUTOS ENTRE RONDAS

Seven rounds for time of:

7 Handstand push-ups
7 Toes to Bar
225/165 pound Deadlift, 7 reps
7 Burpees
7 OH Kettlebell swings 70/53
7 Pull-ups