WOD
"THE END"
3:00 / 6:00 / 12:00 AMRAP
20/16 Calorie Row
30 Wall Balls 20#/14#
20 Toes to Bar
30 Box Jumps 24"/20"
20 Kettlebell Sumo Deadlift High Pull 70#/55#
30 Burpees
20 Shoulder to Overhead 135#/95#
-Rest 1:00 after the 3:00, rest 2:00 after the 6:00-
(Scored by Total Combined Reps)
WOD
"MIDLINE MARCH"
3 ROUNDS FOR TIME
25 GHDs (Scale to V-Ups)
50ft Handstand Walk
50ft Overhead Walking Lunge 115#/75# (Scale to 16 Overhead Alt. Lunges)
WOD
"ELIZABETH"
FOR TIME
21-15-9
Power Clean 135#/95#
Ring Dip
-Rest until the 10:00 mark-
Strength
Power Clean
FOR LOAD
Every :30 Seconds (12:00)
1 Power Clean (At Moderate-Heavy)
WOD
"I Love Kung Fu!"
TEAMS OF 2
FOR TIME
1 Mile Run (switch every 200m)
150 Russian Kettlebell Swings 70#/55#
150 Push Ups
150 Kettlebell Goblet Lunges 70#/55#
2000m Row (switch every 200m)
*Swings, Push Ups, Lunges complete in order. Break up as needed between partners.
