WOD

21-15-9 Reps For Time:

Pullups
KB Swings @ 35#
Wall Ball @ 20#

WOD

Snatch

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

WOD

For Time:

25 squats
25 situps
25 lunges
25 double unders
25 pushups
25 toes to bar
25 ring dips
25 box jumps
25 pullups
25 burpees

Rest Day

WOD

For Time:

80 Squats
4 Muscle Ups
60 Squats
6 Muscle Ups
40 Squats
8 Muscle Ups
20 Squats
10 Muscle Ups

WOD

Balboa

4 rounds for time of:

100 jump ropes
Run 400 meters
10 Bodyblasters (burpee-pullup-knees-to-elbows)

WOD

For time:

Run 400 meters
21 overhead squats (95/65)
21 box jumps (24 inches/20 inches)
run 400 meters
15 overhead squats
15 box jumps
run 400 meters
9 overhead squats
9 box jumps.

WOD

3 Rounds for time of:

10 C2B pullups
10 Front Squats (155#)
10 Burpees

Rest Day

WOD

For Time:

9-6-3

Thrusters @ 135#
Weighted Pullups 35#

WOD

Jonescrawl

3 rounds for time of:

10 Deadlift @ 1.15% bw
25 box jumps @ 24"

WOD

4 Rounds For Time:

20 Push Ups
20 Wall Ball
20 Double Unders

WOD

Well, I'm off to the Twin Cities today. So, I'll post when I can.

WOD

5 rounds:

1 Power Clean
3 Front Squats

Go heavy. No time element.

WOD

10 rounds for time:

12 Burpees
12 Pullups