For Time
21-15-9
Burpees
Pull-Ups
** 2 minute Rest (Counts In Total Time)
21-15-9
Box Jump Over (24/20")
200m Run

Post WOD: Tabata Row

Didn't do the post WOD - too many people for just 2 rowers. :-(

For Time:
75 Wallballs
35/25 Calorie Assault Bike

Directly Into...

6-9-12-15:
Chest to Bar Pull-Ups
Kipping Handstand Push-ups
Dumbbell Front Squats (2x 22.5/15kg)

back squat waves
3 rounds 3 min rest between sets
5 A
3 B
1 C
5 B
3 C
1 D
5 C
3 D
1 E

(1+1)-…-1+1) of:
BB Squat Snatch (3’’ pause) + Hang Squat Snatch
1RM
Pause above the knees.

5 sets of 2 reps
increasing weight
no touch and go

For time:
135 pound Clean and jerk, 30 reps
Run 1 mile
15 foot Rope climb, 10 ascents
Run 1 mile
100 Burpees

115# c&j
1 rope climb = 3 towel PU + 3 squats

Venyttele lonkankoukistajat, sisäreidet, pakarat, oma valinta

Käytä tähän ainakin 10 min !

27 min Partner WOD
We pulled cards from the deck and did what they said. After each card we would run out back and run up the hill.

We did 10 wall balls, 10 burpees, 9 pull ups, 100m prowler push, 200m run with 25# plate, & 100m of burpees

Min 1: 20 WB
Min 2: 15 VUP
Min 3: 8 BBJO