WOD

OPEN – PERFORMANCE – FITNESS
For Time:
2000 Meter Row
120 Stationary Overhead Lunges (25/10lb plate)
1600 Meter Run

OPEN & PERFORMANCE
For Time:
50 Clean and Jerks (135/95)

On the Minute – 5 Toes to Bar

FITNESS
For Time:
50 Clean and Jerks (95/65)

On the Minute – 5 Toes to Bar

OPEN & PERFORMANCE
21-15-9:
Front Squat (135/95)
Kettlebell Swings (70/53)
400 Meter Run

FITNESS
21-15-9:
Front Squat (95/65)
Kettlebell Swings (53/35)
400 Meter Run

OPEN
Deadlift
Build to a Heavy Single

AMRAP 12:
6 Strict Handstand Push-ups
9 Deadlifts (225/155)
30 Double Unders

PERFORMANCE
Deadlift
Build to a Heavy Single

AMRAP 12:
6 Dumbbell Strict Press (50/35)
9 Deadlifts (225/155)
30 Double Unders

FITNESS
Deadlift
Build to a Heavy Single

AMRAP 12:
6 Dumbbell Strict Press (35/25)
9 Deadlifts (155/105)
60 Single Unders

OPEN – PERFORMANCE – FITNESS

Power Clean + Squat Clean
Build to a Moderate Complex

On the 3:00 x 6 Rounds:
400 Meter Run
3 Power Cleans (115/80)
3 Squat Cleans (115/80)