WOD

OPEN – PERFORMANCE – FITNESS
“Boat Race”
3 Rounds For Time:
500 Meter Row
400 Meter Run

Rest 3 Minutes Between Rounds

OPEN
For Time:
21-15-9:
Squat Snatch (95/65)
Chest to Bar Pull-Ups

PERFORMANCE
For Time:
15-12-9
Power Snatch (95/65)
Overhead Squats (95/65)
Pull-ups

FITNESS
For Time:
15-12-9
Power Snatch (75/55)
Overhead Squats (75/55)
Pull-ups

OPEN – PERFORMANCE – FITNESS
5 Rounds, On the 4:00:
30 Air Squats
20/14 Calorie Row
10 Lateral Burpees over Rower

Score is slowest round.

OPEN & PERFORMANCE
For Time:
10-9-8-7-6-5-4-3-2-1:
Clean and Jerks (115/80)
30 Double Unders After Each Set

FITNESS
For Time:
10-9-8-7-6-5-4-3-2-1:
Clean and Jerks (75/55)
60 Single Unders After Each Set

OPEN – PERFORMANCE – FITNESS

For Time:
3 Rounds:
5 Strict Handstand Pushups
5 Strict Pull-Ups
10 Dumbbell Strict Presses
10 Dumbbell Bent Over Rows (Each Arm)

100/70 Calorie Row

3 Rounds:
5 Strict Handstand Pushups
5 Strict Pull-Ups
10 Dumbbell Strict Presses
10 Dumbbell Bent Over Rows (Each Arm)