WOD

Grace

WOD

Row 500m

4 rounds of:

5 squat cleans @ 135#
2 muscle ups
7 burpees

Row 500m

WOD

"Fran"

For Time:

21-15-9

95 pound Thruster (Women 65)
Pull-ups

WOD

"Angie"
100 pullups
100 pushups
100 situps
100 squats
For time.

WOD

For Time:

3 times

5 Thrusters 115
5 pull ups
5 ring dips

rest 3 minutes

3 times

5 SDLHP 115
10 sit ups
5 box jumps

WOD

3 rounds BB COmplex

Then:

For Time:

30-20-10

Thruster @ 65#
Ring Pushups

WOD

12 minute AMRAP of:

7 OH Squats 65/45 and 10 Burpees

WOD

4RFT:

5 Box Jumps @ 38"
25 Double Unders
5 C2B Pullups
25 ABMAT Situps

WOD

Clean and Jerk

1-1-1-1-1-1-1

WOD

For time:

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 55 pounds (540 Mod)
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

WOD

3 Rounds for time

15 overhead squats @ 95#
10 knees to elbows
15 box jumps
10 clapping push ups

WOD

21-15-9

Pullups
KB Swings
Ball Slams

WOD

1 round Tabata uphill sprints (20:10 x 8) or on treadmill 12% grade
(Source: Crossfit Endurance)

Then: 50 Pull Ups for time.

WOD

30 Curtis P's for time @ 95#