WOD

WOD

10 Rounds of
10 Burpee to a Pullup bar
10 Chest to Bar Pullups

For time

WOD

3 Rounds of:
30 Cal. Row
15 Power Cleans (185/125)

For Time

WOD

A.

For Time:
400m Run
30 DB Snatch (75/50)
30 Box Jump Overs (30/24)
400m Run
30 Box Jump Overs (30/24)
30 DB Snatch (75/50)
400m Run

B.

Core Work

5 Rounds of:
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 sec. Hollow Hold
– rest 1 min –

WOD

A.

Metcon (AMRAP – Rounds and Reps)

12 min Amrap
18 Cal. Row
9 Deficit HSPU (4″/2″)

B.

Bench Press (8×4)

Use a weight that is comfortable and can maintain good form.

WOD

A.

Metcon (Time)