WOD

Skill:  muscle-ups (10 minutes) Then: “Nate” 2 muscle-ups 4 hand stand push-ups 8 kettlebell swings, 2 pood  

Skill: double unders/triple unders (10 minutes) Then: “Annie” 50-40-30-20 and 10 rep rounds of: Double-unders Sit-ups

Skill: hand stand and hand stand walk (15 minutes) Then: 3 rounds for time of: Run 400 meters 10 Power cleans, 185/115 12 pull-ups

For time: Run 800 meters 21-15-9 Push press  95/65 Wall balls  20/12  

Skill:  Pistols (10 minutes) 5 rounds of: :30 second AMRAP of: Back squat  185/115 Rest :90 seconds Then: Row 750 meters Start the clock with the bar on your back and in the squat stance.  Continue to squat until :30 seconds of work is complete then rack the bar.  Slow your rep speed as work

Open Gym – Come learn something new or work on a skill @ 3:00 p.m.

We’ve got a GREAT partner WOD scheduled for everyone to participate in!  Come join in on the fun!  Starting at 10:00 a.m.

Seven rounds for time of: 95 pound Power snatch, 7 reps 95 pound Snatch balance, 7 reps 95 pound Overhead squat, 7 reps

Ten rounds for time of: 7 Burpees 7 Knees to elbows

Four rounds for time of: Row 500 meters Rest 3 minutes Post individual time for each round on board.  Post total working time to Faceboard.