Strength
FRONT SQUAT
Build to Heavy Set of 3
*Score = Heaviest Load
WOD
“BRIEF RELIEF”
5 x AMRAP 3:
3 Burpee Pull-ups
6 Box Jump Overs 24"/20"
9 Wall Balls 20#/143
Rest 1 Minute Between Rounds
*Score = Sum Total Rounds + Reps (enter all 5 rounds)
WOD
“ALL HANDS ON DECK”
AMRAP 20:
30 Double Unders
300-ft. Dumbbell Farmers Carry
30 Double Unders
20 Double Dumbbell Shoulder to Overhead (Rx+ = HSPUs)
30 Double Unders
100-ft. Dumbbell Front Rack Lunge
Dumbbells: (50's/35's)
*Score = Total Rounds + Reps
Strength
POWER CLEAN
Build to a heavy set of 3
*Score = Heaviest Load
WOD
“BURNIN’ RUBBER”
For Time:
15 Hang Power Cleans 185#/135#
1,500/1,200 Meter Bike
12 Hang Power Cleans 185#/135#
1,200/900 Meter Bike
9 Hang Power Cleans 185#/135#
900/600 Meter Bike
WOD
"HONEY NUT"
Team of 2
For Time:
10-1-10
Clusters
After every set 200 Meter Partner Run
Partition Clusters However
