Workout of the Day

9am WOD

4 Rounds For Time

50m Suitcase Walk (53/35)

20 Back Step Front Rack Lunge (53/35)

30 Lat Sit Up (20/14)

25 Min AMRAP

15 Shoulder Press (95/65)

200m Run

15 Dead Lift (225/155)

200m Run

15 Strict Pull Up

200m Run

10-9-8-7-6-5-4-3-2-1 Reps For Time

KB Snatch (53/35) *Each Arm*

Games Box Jump (24/20) ; (30/24)

3 Rounds For Time

400m Run

12 Burpee Over Bar

12 Power Clean (135/95)

10 Rounds For Time

100m Run

15 Wall Ball (20/15)

Complete For Time

800m Run

-Then-

3 Rounds For Time

40 Walking Lunge

12 Hang Power Snatch (95/65)

-Then-

800m Run

4 Rounds

1 Min Max Reps Each

1: Double Under

2: DB Snatch (50/35)

3: Double Under

4: Push Up ; HSPU

Rest 1 Min Between Each Round

For Time

400m Run

21 Dead Lift (225/155)

21 Pull Up ; C2B

400m Run

15 Dead Lift (225/155)

15 Pull Up ; C2B

400m Run

9 Dead Lift (225/155)

9 Pull Up ; C2B

18 Min AMRAP

25m Right Hand Waiters Walk (53/35)

25m Left Hand Waiters Walk (53/35)

15 Wall Ball (20/14)

100m Run

15 Up and Over (24/20)

3 Rounds For Time

10 Hang Power Clean (95/65) ; (135/95)

18 Front Squat (95/65) ; (135/95)

25 Burpee Over Bar

3 Rounds For Time

100m Run

4 Rope Climb ; 18 Pull Up

100m Run

35 Bear Hug Sit Up (20/14)