WOD

A. Work up to WOD Deadlift Weight
B. “Diane”: 21-15-9
Deadlift (225/155)
HSPU
rest as needed, then NFT:
C. 50 – 40 – 30 – 20 – 10 Ab Mat Sit-ups
10 – 10 – 10 – 10 – 10 Strict Bent over Row

0:00-5:00 – 25 Cal Row (20 Women), then 50 WB (20/14)
5:00 – 10:00 – 25 Cal Row (20 W), then 40 Ring Row
10:00-15:00 – 25 Cal Row (20 W), then 30 Ring Dips
15:00-20:00 – Split class in 2 and don’t let the sleds stop for 5:00

A. Oly/Strength: 5 Sets (increasing): P. Snatch+HPS+ 2 OHS
B. 10:00 AMRAP
16 DB Snatch (alt- H.A.P.)
16 Box Jumps (24/20)
C. 50 U.B. K2E (from Ground-no feet touch)

21:00 EMOM
#1 – 10 Back Squat (155/105)
#2 – 10 Manmakers (Push-Rt pull-lt pull=1)
#3 – 20 Meter Shuttle Run (5/10/15/20)

A. Tabata – Row
REST 2:00
B. 8:00 AMRAP
10 WallBalls (20/14)
10 Burpees
REST 2:00
C. Tabata – Athlete Choice
D. Team WOD – TBD

A. Work Up to Snatch WOD weight
B. For Time (20:00 Cap):
50 Ab Mat Sit-ups
40 Push Up (Hand Release)
30 T2B
20 Power Snatch (M:115, W:75)
10 Muscle Ups
20 Power Snatch (M:115, W:75)
30 T2B
40 Push Ups
50 Ab Mat Sit-ups

A. Weighted Pull-ups 3 – 3 – 3 – 3 – 3
B. 12:00 AMRAP
5 C2B Pull-up
10 Front Squat (95/65)
30 Double Unders
C. Team Sled Relays

A. Strength – Press 10 – 10 – 10
B. 3 Rounds For Time:
3 laps of Box
20 KB Swings (24/16 kb)
3 laps of Box
20 KBSDLHP
1:00 REST
C. Cool down – 500 Meter Row