Author: lumpy6488

Push Press 5,4,3,2,1 WOD 21-18-15-12-9 Push-press (95,65) Box Jump (24,20)

For time: Run 800 meters or rowing 10 rounds of the couplet: Pull-up, 10 reps Ring dip, 10 reps Run 800 meters or rowing

Thruster 3-3-3-3-3 Ten rounds of 30 seconds box jump “plyo style”  20″ for everyone 30 seconds rest   * plyo box jump exploding off the

For time: Row 800 meters 10 rounds of the couplet: Knees to elbows, 10 reps Good Mornings 10 reps 45/35 Row 800 meters

3 Rounds For Time: 800 meter run 30 Box Jumps (24,20) 20 Kb Swings 500 Meter Row