WOD

0:00-12:00Double “Elizabeth” 42-30-18 Squat Clean (135, 95) Ring Dip 12:01-14:00 Rest/Transition 14:01-Completion Double “Nancy” 5 Rounds: 800m Buddy Run 30 Overhead Squats (95, 65)

3RFT:20 Bench Press (115, 75) 30 Pull-Ups For Completion: 30 GHD Sit-Ups 30 GHD Hip Extensions 

Front Squat (7×3) (90%)60% x 3 70% x 3 75% x 3 80% x 3 85% x 3 90% x 3 90% x 3 For Time: 1200m Run 21 Jerk (155, 100) 15 Bar Muscle-Up 9 Deficit HSPU (3×45, 3×25)

5RFT:50 Double Unders 30 Thrusters (45, 35) 10 Toe-2-Bar Strength: (Overhead Squat) In a 12 minute window, practice and build to a heavy complex of: 1 Power Snatch + 2 Overhead Squat

Back Squat (7×3) (90%)60% x 3 70% x 3 75% x 3 80% x 3 85% x 3 90% x 3 90% x 3 For Time: 21-18-15-12-9-6-3 Calorie Row Burpee-Over-Rower

5RFT: 250m Row 15 KB Swings (53, 35) 200m Run 20 Single Arm OH Lunges (53, 35) Front Squat 40% x 3 50% x 3 60% x 3 70% x 3 75% x 3 80% x 3 85% x 3

0:00-12:001RM Power Clean 12:00-15:00 Rest/Recover 15:00-Completion: “JT” 21-15-9 HSPU Ring Dips Push-Ups

For Time:25-20-15-10-5  Pull-Ups 5-10-15-20-25 Box Jump Overs (24, 20) EMOM 5 Slam Ball (20, 12) Back Squat 40% x 3 50% x 3 60% x 3 70% x 3 75% x 3 80% x 3 85% x 3

0:00-12:001RM Power Snatch 12:00-15:00 Rest/Recover 15:01-Completion For Time: 9 Thrusters (95, 65) 100 Double Unders 15 Thrusters (95, 65) 80 Double Unders 21 Thrusters (95, 65) 60 Double Unders 27 Thrusters (95, 65) 40 Double Unders

Meeting at TVA TRAILS 2.6 Nature Trails Loop entrance at 9am sharp! Call/text Coach Isaac for details or directions!