20 Sec Max Of Each Exerice For Three Rounds

GHD SIT-UP / KBS / BURPEE
RD:9 RD:9 RD:8 RD:10-10-10 RD: 5-5-6

SINGLE ARM SNATCHES - SINGLE LEG BOX JUMPS
3 ROUNDS FOR TIME

MAX 10 MINUTE OF SNATCHES JUST THE BAR

Pre-Wod:
Bench Press 5-5-3-3-1-1
5-85#
5-95#
3-105#
3-105#
1-115#
1-120#

WOD:
6 Minute AMRAP
-10 Wall Ball Shot (#14)
-10 Ring (assisted with small blue band)
6 Minute AMRAP
-10 Box Jump (18")
-10 T2B

Lantern Run (1 mile)
15 Burpee Pullups
Legion Run (1/2 mile)
30 Burpee Pullups
Stoplight Run (1/4 mile)
45 Burpee Pullups

DEADLIFT:
3-3-3-3-3
*Note we aren't looking for a one rep max. You're looking to build up to a heavy triple.
310 sumo dead lift
Workout: 3 rounds of:
10 X deadlifts at bodyweight
25 x Push Presses at 50% bodyweight - you can use barbell or double kb to achieve proper loading.

Watch video to get you fired up to DEADLIFT! Don't forget to get your ass signed up for the Gauntlet!

DEADLIFT:
3-3-3-3-3
*Note we aren't looking for a one rep max. You're looking to build up to a heavy triple.
310 sumo dead lift
Workout: 3 rounds of:
10 X deadlifts at bodyweight
25 x Push Presses at 50% bodyweight - you can use barbell or double kb to achieve proper loading.

Watch video to get you fired up to DEADLIFT! Don't forget to get your ass signed up for the Gauntlet!

“Nicole”

400m Run

Max reps of pull ups

Begin next 400m run after you drop from pull up bar

20min AMRAP - completed 7 rounds for 60 pullups, will call this a PR dont remember/have recorded the last time i did this WOD.

Hate running and pullups, so this was a great wod for me to work on both

and then did the squat challenge 195#, yup still sucks...

75-95-115-135-145

“Nicole”

400m Run

Max reps of pull ups (MOD: Jumping Pull ups)

Begin next 400m run after you drop from pull up bar

20min AMRAP

6 rounds: 15, 12, 15, 15, 15, 15