3 Snatches (95/65) 10 V Ups Wall Ball Box Jump 10 V Ups 3 Snatches for time 30 min cap Cash Out: Bring Sally Up
Rower Sprint (turf) Steppers (45# plate) Shoot Throughs Wall Ball Full Crunch Thruster (45/30) KB Swing (50/35/20) 60:30 3 rounds
Scores from 6.26.13 7 Left Leg, Front Rack, Lunges (105/65) 7 Chest to Bar Push Ups (Women:HRPU) 7 Front Squats 7 Lateral over Burpees 7
Repeat WOD from: 2.21.13 & 7/23/12 5RFT 100 Jump ropes 10 Deadlifts (225/135) 100 jump ropes 20 HRPU 100 jump ropes 30 Air squats
In groups of 2 or 3 complete AMAP at each station (only one person moving at once) Gliders Sled Push Burpees Pull Ups Goblet squats
Skill: DB Snatch, Clean AMRAP 30 Minutes of 11 Push Presses (95/65) 22 D.B Snatches (50/30) (11 each arm) 11 KB Swing (50/30) 22 Front
Skill: Snatch For time 100 Air Squats 75 Pull Ups 50 Wall Balls (20/14) 25 Snatches (135/95) 10 Deadlifts (225/155) 30 min cap
REPEAT WOD (W) from 9.18.12 AMRAP 2:1 30 Overhead Lunges (45/25) 20 KB Swings (70/45) 10 HRPU For 30min After every 2 minutes you will
WJR Plank Box Over Burpees Dips Box Jumps Pass Betweens (2 for 1) Cash Out: Bring Sally Up (Push Presses)