Tabata (8 rounds of 20 seconds of work, 10 seconds of rest) of the following:

• Air Squats
• Ring Push-Ups
• Box Jumps
• Shoot-Throughs

4 x 6, tempo (3s lowering)

Tabata (8 rounds of 20 seconds of work, 10 seconds of rest) of the following:

• Air Squats
• Ring Push-Ups -modified with ring push-ups on knees
• Box Jumps
• Shoot-Throughs -modified last 3 rounds with push-ups on knees, counted 3 for 1

10 min AMRAP:
30 Double Unders
15 Ground to Overhead 75/55

 followed by 3 min rest then
500m Row for time

2:09 row, 30lbs gtoh, over bar back and forth jumps

3 rounds for time

25 x hang clean @ 30kg (RX weight = 30kg)
75 x dips
100 x single skips

Tabata (8 rounds of 20 seconds of work, 10 seconds of rest) of the following:

• Air Squats
• Ring Push-Ups (did on knees)
• Box Jumps
• Shoot-Throughs

With a #10 Weight vest:
1 Mile run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile run

Angie style

There is no description for this WOD as it is stat.

In pairs:
5 rounds of 12 diagonal toe touches per leg on half swiss ball
swiss ball plank (until partner completes previous exercise)
THEN:
5 rounds of Row 250metres
squat jumps (until partner completes previous exercise)
THEN:
7/11 for time (treadmill of 7 incline and 11 speed for max time)
1: 60sec (fell off back of treadmill)
2: 75sec
3: 90sec

10 rounds of:

20 double-unders
2 thrusters (165/115#)

10 minute cap.