WOD

8:00 Ladder

2:00 Rest

8:00 Ladder

A. Press 5-5-5

Push Press 3-3-3

Jerk 1-1-1

B. 4:00 Minutes Sled Push

C. 4:00 Minutes Atlas Stones ( alternating shoulders)

D. NFT: 0:30 L sit, then 1:00 Plank- 3 Rounds

Endurance:

20 Killer Ropes

200M Run with Rope

40 Killer Ropes

400M Run with Rope

80 Killer Ropes

800M Run with Rope

100 Killer Ropes

1600M Run with Rope

2 Rounds of:

2:00 20 Burpee, then max DB Snatch

2:00 Rest

2:00 Run 200, then max Slam Balls

2:00 Rest

2:00 100 DU, then max Box Step Ups

2:00 Rest

2:00 25 KB Swings, then max Lunge Steps

2:00 Rest

A. Strength Overhead Squat

3-3-3-3-3

B. Wod

20 T2B

20 OHS

20 T2B

30 Front Squats

20 T2B

40 Back Squats

20 T2B

ENDURANCE WOD:

0-10 Minutes: 1 mile run: time remaining max effort KB Swings

10-20 Minutes: 1600M Row: time remaining max effort burpees

* Score KB Swings and Burpees

A.  Weighted Pull-ups – work up to a heavy 3 RM

B.  For time:

15 – 12 – 9

Pull-up

Box Overs (24/20)

Ring Push-up

1:00 REST

800 Meter Run

1:00 REST

9 – 12 – 15

Pull-up

Box Overs

Ring Push-up

A.  Work up to a heavy Cluster (clean+thruster)

B.  3:00 Max Cluster (95/65)

3:00 Max Calorie Row

1:00 REST

2:00 Max Cluster (115/75)

2:00 Max Calorie Row

1:00 REST

1:00 Max Cluster (135/95)

1:00 Max Calorie Row

C.  100 Unbroken Ab Mat Sit-ups for Time

20 Wallball(20/14)

10 Burpees

400 Meter Run

20 Wallballs

10 Burpees

200 Meter Run

4 Rope Climbs

200 Meter Run

20 Wallballs

10 Burpees

400 Meter Run

20 Wallballs

10 Burpees

A.  Snatch Grip DeadLift – 3 – 3 – 3 (:06 sec return)

B.  1:00 Box Jumps (30/24)

1:00 snatch grip DeadLift (form)

2:00 Box Jumps (24/20)

2:00 Hang Power Snatch

3:00 Box Jumps (20/20)

3:00 Power Snatch

C.  Band Stretches