WOD – For Time

1200m Run
63 KB Swings (55, 35)
36 Pull-ups

800m Run
42 KB Swings
24 Pull-ups

400m Run
21 KB Swings
12 Pull-ups

*No Time Cap- Just get ‘er done!

WOD
Complete For Time:
15-10-5-10-15
Power Snatch (135, 95)
C2B Pull-ups

*(Time Cap – 12 minutes)

*rest 6 min after time cap.

Skill WOD
12 Min AMRAP
Accumulate 30 seconds in L-sit
60 Double Unders
9 Strict HSPU

30 minute time cap

Find your 3RM Backsquat

For Time, complete
238 Burpees
*the young age our our country in years.

Stuart’s Revenge
PREWOD
Skill Work! 15-20 minutes

Five Rounds For Time:
5 Shoulder to Overhead (185/105)
10 bupree box overs

Row Cindy Row
PREWOD
500m row Time Trial- 1 max effort attempt

Cindy
20 minute amrap
5 Pull ups
10 Push ups
15 Squats

“Fran”

21-15-9

Thrusters 95/65

Pull ups

PREWOD

EMOM FOR 10 min 3 touch and go Power Snatch @ 75% 1RM

7 rounds
200 m sprint
10 burpees

Max Clean and Jerk

Helen

3 rounds

400m run

21 KB Swings 53/35

12 Pull ups