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

---

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

Complete as many reps in 17 Minutes

40 Burpees
30 Snatches - 45 lbs
30 Burpees
30 Snatches - 45 lbs
20 Burpees
30 Snatches - 45 lbs
10 Burpees
30 Snatches - 45 lbs

ROUND 1

50 Double Unders / 100 Singles (Singles)
40 Wall Ball Shots - 14 lbs
30 Double Unders / 60 Singles (Singles)
20 Wall Ball Shots - 14 lbs
10 Double Unders / 20 Singles (Singles)
5 Wall Ball Shots - 14 lbs

14:30

ROUND 2

15, 12, 9

Handstand Pushups / Hand release push ups*
Chest to Bar / Pull ups* - Blue Band
Box Jumps - 20"

5:00

*Taylor