Author name: admin

“Nancy”

4 RFT of: Run 200 m 30 ring push-ups 15 T2B

For time: 25 Walking lunge steps 20 Pull-ups 50 Box jumps, 20 inch box 20 Double-unders 25 Ring dips 20 Knees to elbows 30 Kettlebell swings, 2 pood 30 Sit-ups 20 Hang squat cleans, 75 lbs 25 Back extensions 30 Wall ball shots, 20 pound ball 3 Rope climb ascents

Max L-Sit hold Test Then: “Gwen” Clean & Jerk 15-12- and 9 reps Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

“Tabata This!” Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight

Snatch Balance 3-3-2-2-2-1-1-1-1-1 Then: Max Push-ups Test (You may rest in the “up” position only)

Lateral Jump Test Then: 3 RFT of: Run 400 meters 14 Pull-ups 7 Cleans 185/115

Partner “Birthday” WOD starting at 9:00 a.m.

5 RFT of: 5 OHS 135/75 10 KBS 2 pd/1.5 pd 15 Ring dips

15 Minute AMRAP of: 10 Wall ball shots, 20 pound ball 10 Toes to bar 10 Box jumps, 24″ box