WOD

9:00 a.m. “Elizabeth” 21-15-9 Clean 135 lbs Ring dips 10:00 a.m. Free Intro WOD “Jeremy” 21-15-9 OHS 95 lbs Burpees

For time: Row 1K 40 pound Dumbbell snatch, 50 reps Row 750m 40 pound Dumbbell snatch, 30 reps Row 500m 40 pound Dumbbell snatch, 10 reps

Split Jerk  3-3-3-3-3 reps  (increasing load each set) Then: For Time: 10-9-8-7-6-5-4-3-2-1 C2B pull-ups Box jumps 24″  

5 RFT of: 30 Wall balls  20/14 15 T2B

Run 1600 Meters Rest 3 minutes Run 1200 Meters Rest 2 minutes Run 800 Meters Rest 1 minute Run 400 Meters

1 Clean OTM For 10 Minutes (Heavy As Possible) Then: 10 MIN AMRAP 3 Cleans 135/95 6 Pull ups 9 Squats

10 Minute AMRAP: 5 KBS 7 Pushups 9 Sit-ups

15 Minute AMRAP: 10 KBS 32 kg; 10 Box jumps, 24 inch; 10 Ring dips

We will be posting the WOD (Workout of the Day) here daily.