Category: Uncategorized

Hang Cleans 5×3 “90 sec rest” Find your best 3 without letting go of the bar Wod 15 minutes AMRAP of: 7 Hang Power Cleans

Back Squat 3 reps on the min for 7 mins used 70% of your 3 rep max from 7-13-11 4 rounds for time of: 6

10 or 11am “31 Heroes” AMRAP 31 minutes (As Many Reps As Possible) 8 Thrusters (155/105#) 6 Rope Climbs (15 ft. ascent) 11 Box Jumps

Pushies Karen 150 wall balls perform 10 push ups every time you break rest 5 minutes 400m. run 21 Kettlebells 55/35 21 burpees 400m. run

5×5 front squat Then For Time: 10 Squat Cleans 50 Sit Ups 8 Squat Cleans 40 Sit Ups 6 Squat Cleans 30 Sit Ups 4

800 m run 10 Rounds For Time 15 Deadlifts (135/95) 15 Push-up on the bar then 800 m run