WOD

“Tabata Something Else” :20 on :10 off x 8: Pull-Up Push-Up Sit-Up. Squat.

For Time: 50-40-30 Dumbbell Deadlift (50’s, 35’s) 200m Run 40-30-20 Box Jump Over (24, 20) (Box-Facing) Strict Press (45, 35) 30-20-10 Wall-Ball Shots (20, 14) KB Swings (53, 35)

5 Rounds of: AMRAP 3: 24 Double Under 12 Burpee 6 Bench Press (155, 100) Rest 1 Minute between each AMRAP 3×10 Thomas Touches 3x50ft Handstand Walk

For Completion: 7×2 Front Squat *build to 85% of 1RM for final set For Time: 50/40 Calorie Row 800m Run 40/30 Calorie Bike 800m Run 50/40 Calorie Row 800m Run 40/30 Calorie Bike 800m Run

21-15-9 Hang Clean Overhead Squat Deadlift 135/95 For Completion: 35 GHDSU 35 GHD Hip Extension

2 Man Team: (I go, you go) Relay: 30-20-10 Ring Dip (1st) Squat Clean (115, 75) (2nd) 15-10-5 Strict HSPU (3rd) Strict Press (115, 75) (4th) 10-8-6 Squat Snatch (115, 75) (5th) Bear Complex (115, 75) (6th)

For Time: 2 Rounds of “11.1” 20 C2B Pull-Up 200m DB Lunge 20 C2B Pull-Up 2 Rounds of “11.1”

“The CrossFit Total” 1RM Back Squat 1RM Shoulder Press 1RM Deadlift

For Time: 40/30 Calorie Bike 4 Rounds: 12 Hang Clean 9 Front Squat 6 Jerk Rounds 1 & 2: (135, 95) Rounds 3 & 4: (185, 135) For Completion: 100 Dumbbell Sit-Ups (athlete picks weight)

12 Minutes: 1RM OHS AMRAP 18: 5-10-15-20-25-etc: Bar-Facing-Burpee Overhead Squat 95/65 On the 5, 10, and 15 Minute mark: 200m Sandbag Run