Strength (18:00): Bench Press – 3X5 WOD (18:00): “Rowling for burpee box jumps” With a partner: Row 1600 meters Each partner rows to exact multiple of 100m then does 1 burpee box jump (24/20) (not step ups) for each meter over/under the 100 mark. After last burpee box jump, tag partner for them to start…
Strength (18:00): Deadlift – 3X5 WOD (18:00): 12:00 AMRAP40 double unders30 sit ups20 wall balls (20/14)10 pull ups5 snatch (full squat) (95/65)
Strength (18:00): Press – 3X5 WOD (18:00): Every 3:00 for 15:005 thruster (95/65)10 burpee**record slowest round
WOD (33:00): 5X4 muscle up (bar or rings)5 clean and jerk (full squat) (135/95)8 toes to bar10 box jump (24/20)**25:00 time cap
Strength (18:00): Back squat – 3X5 WOD (15:00): Helen3XRun 400m21 kettlebell swing (53/35)12 pull up