WOD Feed

Front Squat

4:00 Work, 1:00 Rest

400M Run

with remaining time, max reps

Round 1 – Toes to Bar

Round 2 – Shoulder to OH (115/75#)

Round 3 – Atomic Sit-Ups

Round 4 – Single Arm Snatch

*partner*

100 Doubles

50 DB Lungsters

50 Calorie Row

25 Devil Press

25 Shoulder to OH (155/105#)

Strict Press

2 Cleans (185/135#)

200M Run

4 Front Squats

400M Run

12 GHD Sit-Ups

6 Strict Pull-Ups

6 Dips

0:00 – 10 HSPU

1:00 – 8 HPC (135/95#)

2:00 – 20 Sit-Ups

3:00 – 8 DB Burpee Box Steps

Cluster

Burpees

3:00 Rest

10 KB Swings

10 Toes to Bar

10 Push-Ups

4 Strict Press @ 75%

20′ Handstand Walk

9 Chest to Bar Pull-ups

15 Power Cleans (135/95#)

21 Squats

400M Run (45/25#)

10 Renegade Rows

10 Front Rack Box Steps

10 Strict Toes to Bar

100M Run

8 Atomic Sit-Ups

8 Box Jumps

8 Dips