WOD

For Time: (20 Minute Cap)1000m Run 35 Wall-Ball Shots (20, 14) 600m Run 45 Wall-Ball Shots (20, 14) 400m Run 55 Wall-Ball Shots (20, 14)

AMRAP 1012 Calorie Row 24 Double Unders 36 Abmat Sit-Ups 200m Rest Walk “Isabel” For Time: 30 Snatch (135, 95)

For Time:30 Deadlift (185, 135) 5 Rounds of “Cindy” 20 Hang Clean (185, 135) 4 Rounds of “Cindy” 10 Jerk (185, 135) 3 Rounds of “Cindy”

Test: 800m Run (5 Minute rest) For Time: 3-6-9-12-15-18-21 Burpee-Over-Bar Overhead Squat (95, 65) EMOM 4 Slam Ball (20, 12)

EMOM 10 (alternating)2-4-6-8-10 (odds) Front Squat (BW on Bar) 10-8-6-4-2 (evens) Strict Handstand Push-Up (Rest 3 Minutes) EMOM 10 (alternating) 15-14-13-12-11 Calorie Row (odds) GHD Sit-Ups (evens)

For Time:50 Box Jumps (20) 400m Sled Drag (45, 25) 30 Burpee Box Jumps (24) 200m Sled Drag (2×45’s, 2×25’s) 10 Burpee Box Jump Over (30) Skill: Developing the L-Sit

“15.1”AMRAP 9 15 Toe-2-Bar 10 Deadlift (115, 75) 5 Snatch (115, 75) “15.1a” (6 Minute Cap) 1RM Clean & Jerk

For Time:400m Run 21 Thruster (95, 65) 800m Run 42 Pull-Ups 400m Run 21 Thruster (95, 65) Skill: (For Completion) 100 Dumbbell Sit-Ups

3000m Row (break every 500m)300 Box Jump Overs (24, 20) 30 Clean & Jerk (body weight of athlete 1 + bodyweight of athlete 2 / 2= weight on the bar) 300 Double Unders 3000m Buddy Run (5 Loops)

With a 20# weight vest or body armor, complete the following for time:200m Farmer Carry (70’s, 53’s) 30 Burpee Pull-Ups 400m Back Rack Carry (135, 95) 20 KB Clean & Press (each Arm) (53, 35) 600m Med-Ball Carry (20, 14) 10 Wall-Walks