Partner WOD w/ Travis Morrison
-row 250m
-hold 2 53lb KB's racked beneath your chin while partner rows 250m

Alternate and repeat for 3 rounds

---

Couldn't breathe for about 6minutes.

Partner WOD w/ Nick Henderson
-row 250m
-hold 2 53lb KB's racked beneath your chin while partner rows 250m

Alternate and repeat for 3 rounds

---

Couldn't breathe for about 6minutes.

7 Minute AMRAP
-3 Thruster (100,65)
-3 CTB Pull Up
-6 Thruster
-6 CTB Pull Up
-9 Thruster
-9 Pull Up
-12 Thruster
-12 Pull Up
-15 Thruster
-15 Pull Up
ETC.......

5 Rounds for time of:

5 Burpee Box Jump (2 Tires)
3 D.B. Complex (Man Makers)
5 Combo's
3 H.S.P.U's

5 rounds for time:
- 5 squat clean at 100kg
- 50 DU

Push jerk

WOD:

TRIPLE TABATA

1.

Jumping Lunges
Sit Up
Rest 2 min

Deadlift
Pull Up
Rest 2 min

KBS
TTB

7 Minute AMRAP
-3 Thruster (100,65)
-3 CTB Pull Up
-6 Thruster
-6 CTB Pull Up
-9 Thruster
-9 Pull Up
-12 Thruster
-12 Pull Up
-15 Thruster
-15 Pull Up
ETC.......

7 min AMRAP:

3 Thrusters
3 Chest-to-bar Pull-ups
6 Thrusters
6 Chest-to-bar Pull-ups
9 Thrusters
9 Chest-to-bar Pull-ups
12 Thrusters
12 Chest-to-bar Pull-ups
....etc.

SKILLZ 'N' DRILLZ

THRUSTER

F.O.D

XX minute AMRAP OF:

X THRUSTERS
X MANMAKERS
X COMBO's

HAPPY BIRTHDAY XENA!!!!