WODs

20 hpc 15 bj 200 m run 30/15 dips 200 m run 15 bj 20 hpc 2rft 105/75-75/55

Nancy (WOD-of-the-Month) 400 m run 15 ohs 95/65-75/55 C 5rft F 4 rft If unable to perform ohs, over head lunges.

10 muscle ups/15 c2b 400 m run 15 power snatch 105/75 – 75/55 30 sit ups 15 power snatch 400 m run 10 mu/15 c2b

DT  (Wod of the Month – Retest) 12-9-6 Deadlifts Hang power clean Push press 5 rft 155/105 115/85

Workout

500 m row 10Wall ball 5/3ttb 8 wall ball 5/3 ttb 6 wall ball 5/3 ttb 4 wall ball 5/3 ttb 2 wall ball 2rft

Double Russian Swings x 10 55/35×2 – 45/25×2 Box Jumps x 7 30/24 Burpees x5 100m Sprint 30sec rest 5RFT

21-15-9 back squats 185/125 K-swing 55/35-40/25   Then   5 burpees – 1 rope climb x 5 Or 5 burpees – 5 pull-ups x 5 rounds

Chipper: 20 HSPU 40 Cal row 60 Wall Ball 80 double unders 100m walking lunges

14 TTB 7 snatches 95/65 – 75/55 400 m run 3 rounds