WOD

OPEN & PERFORMANCE
5 Rounds:
1 Minute Front Rack Dumbbell Step Back Lunges (50’s/35’s)
1 Minute Double Unders
1 Minute Calorie Row
1 Minute Rest

FITNESS
5 Rounds:
1 Minute Front Rack Dumbbell Step Back Lunges (35’s/25’s)
1 Minute Single Unders
1 Minute Calorie Row
1 Minute Rest

OPEN & PERFORMANCE
For Time:
30 Snatches (95/65)
30 Clean and Jerks (95/65)
30 Thrusters (95/65)

FITNESS
For Time:
30 Snatches (75/55)
30 Clean and Jerks (75/55)
30 Thrusters (75/55)

OPEN – PERFORMANCE – FITNESS

4 rounds for time of:
15 GHD sit-ups
30 thrusters
45 double-unders

Men: 65 lb.
Women: 45 lb.

OPEN – PERFORMANCE – FITNESS

“Kelly”
5 Rounds For Time:
400 Meter Run
30 Box Jumps (24/20)
30 Wallballs (20/16)

OPEN
Squat Snatch
Heavy Single

20 Power Snatches (95/65)
20 Lateral Barbell Burpees
20 Overhead Squats (95/65)
20 Lateral Barbell Burpees
20 Squat Snatches (95/65)

PERFORMANCE
Power Snatch
Heavy Single

20 Power Snatches (95/65)
20 Lateral Barbell Burpees
20 Overhead Squats (95/65)
20 Lateral Barbell Burpees
20 Power Snatches (95/65)

FITNESS
Power Snatch
Heavy Single

20 Power Snatches (75/55)
20 Burpees
20 Overhead Squats (75/55)
20 Burpees
20 Power Snatches (75/55)