WOD

“Rene”
7 Rounds
400 Meter Run
21 Lunge Steps
15 Pull-ups
9 Burpees
*20# Vest – optional

Surprise Partner WOD!!!!

A. Work up to 1 Rep Max Thruster (no re-dip or moving feet)
B. 3:00 Establish Reps for WOD (:30 Work/:30 Rest of ea move)
C. 6 Rounds OTM:
Min #1 – 10 Thruster (115/75)
Min #2 – 10 T2B
Min #3 – 10 Burpee over Bar

A. Olympic – 1 HPC + 1 P. Clean – 6:00 EMOM (increasing)
B. 15:00 AMRAP
3 Power Clean (Heavy-base on EMOM finish weight)
200 Meter Run
1 Rope Climb
C. Mobilize- coaches choice

A. Weighted Pull-ups 3 – 3 – 3 – 3 – 3
B. Increasing Ladder – 20:00
Double Unders: 10-20-30-40-50-60….etc (3:1 singles)
*In between each set: 2 Rounds of “Cindy”
5 Pull-ups / 10 Push-ups / 15 Squats
*score DU finishing number
C. Cool Down – 500 Meter Row

A1. Olympic – PSnatch from Knee -3 x 3
A2. Snatch Pulls from knee – 3 x 3 (hold extenstion, 60-70% of A1)
B. 100 DB Alt Snatch for time (10:00 CAP)
*Start with & EMOM – 5 Box Jumps
C. Core – 30 “V” – ups – NFT

4 Rounds of:
500 Meter Row
25 WallBall (20/14)
25 Meter Sled Push (or 3 Tire Flips option)
1:00 Rest

A. “NATE”
20:00 AMRAP
2 Muscle Ups (Mod: 4 Ring Row& 4 Ring Dip)
4 HSPU
8 KB Swings (32/20 kg)
B. Team Relay: Coaches Choice