WOD
"Steel Toe"
Teams of 3
For Time (30 Minute Cap):
3 Rounds:
1,000 Meter Row
30 Toes to Bar
Into...
21 Burpee Box Jump Overs 24"/20"
21 Clean and Jerks 135#/95#
21 Burpee Box Jump Overs 24"/20"
21 Clean and Jerks 155#/105#
21 Burpee Box Jump Overs 24"/20"
21 Clean and Jerks 185#/135#
WOD
"Stranger Things"
Teams of 2
AMRAP 25:
3 Wallballs 20#/14#
3 Kettlebell Swings 55#/35#
3 Calorie Bike
6 Wallballs 20#/14#
6 Kettlebell Swings 55#/35#
6 Calorie Bike
9 Wallballs 20#/14#
9 Kettlebell Swings 55#/35#
9 Calorie Bike
...
Climb By 3's Each Round
*Athletes Switch After Completing Full Rounds
Strength
Muscle Snatch
Build to Moderate Set of 3
WOD
"Four Square”
On the 4:00 x 5 Rounds:
300/250 Meter Row
20 AbMat Sit-ups
3 Power Snatches
*Athletes Build in Weight Over the 5 Rounds
WOD
"Arm & Hammer"
For Time:
Buy-In: 15 Clusters 135#/95#
3 Rounds:
21/15 Calorie Bike
15 Chest to Bar Pull-ups
Cash-Out: 15 Clusters 135#/95#
