WOD

Olympic Lifting -Hang Snatch: 20 Min to Work to a heavy -EMOM 10 Min Power Clean 3-3-3-2-2-2-1-1-1-1 Endurance The Hutch 400m Run 63 Wall Ball Shots, 20/14 800m Run 55 KB Swings, 70/53 1200m Run 30 Burpee Box Jumps, 24/20 1600m Run
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AMRAP 11 Minutes 250m Ski 15 Bench Press or Floor Press (no rx weight, should be unbroken) AMRAP 11 Minutes 45 Sec Plank 20 Turkish Sit Ups 15lbs 30 Sec Hollow Body Hold AMRAP 11 Minutes 5 Strict Pullups 10 Deficit Pushups 15 Bicep Curls 45/33
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WWPF 3 Rounds 400m Row Relay 30 Front Squats, 135/93 (mix anyway) 15 Synchronized T2B 2 Rounds 50 Synchronized Wall ball shots, 20/14 50 Cal Bike (mix anyway) 1 Round 500 DU (switch every 50 reps)
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EMOM 10 Minutes 2 Snatches Then….. 70 Burpees 50 KB Snatch 53/35 30 C2B Pullups
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Strict Press: 4 x 4 w/pause in bottom of each rep then, 2 sets of max reps with dumbbells. (goal rep range is 10+) Then… 5 Rounds 12 Barbell Lunges, 135/93 8 HSPU 20 Box Jumps, 24/20
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