WOD : FOR TIME!

- 100 DOUBLE UNDERS

- 50 SDLHP (75/55)

- 80 DOUBLE UNDERS

- 40 KB SWINGS (72/53)

- 60 DOUBLE UNDERS

- 30 FULL SNATCHES (75/55)

- 40 DOUBLE UNDERS

- 20 OHS (75/55)

- 200M RUN

- 100 DOUBLE UNDERS

STRENGTH : 5 Rounds x E90s

- 30 Sec Max Box Jump Overs (24/20)

- Rest 60 sec.

5 MIN REST and immediately into...

Partner WOD : For Time!

5-3-1

DEADLIFTS - 3x Sit Ups

9-6-3

DEADLIFTS - 3x Sit Ups

12-9-6

DEADLIFTS - 3x Sit Ups

Weights Increase Every 3 Sets.

Rx

(275/195)

(235/165)

(195/135)

Rx +

(325/225)

(275/195)

(225/165)

(Warm up to their deadlifts pre-strength WOD)

Partner WOD is 'I Go, You Go' Sets...

STRENGTH : STRICT U/B PULL-UPS

(Ascending Ladder by 1's)

5 MIN to achieve highest unbroken set; then

7 MIN to complete descending ladder.

WOD : 40-30-20-10 For Time!

- Snatches (75/55)

- WB Shots (20/14)

STRENGTH : OH Hold / V-Ups

( 10 MIN TIME CAP ) 

- 60sec / 25

- 50sec / 20

- 40sec / 15

- 30sec / 10

- 60sec / 0

WOD : 100 Front Squats For Time! 

(10-MIN TIME CAP

- Max U/B Front Squats

  (135/95) +(155/105)

Penalty for break

-  5 HS Holds

- 10 Hang Power Cleans

- 15 Deadlifts

Then continue Max U/B Front Squats until 100 reps or 10 MIN Time Cap.

Partner WOD : For Time

(20-MIN TIME CAP)

(Rep Scheme for EACH Partner -

Each Set MUST Be U/B - 1 person working at a time)

1-2-3-4-5 SNATCHES

6-7-8-9 PUSH JERKS

10-11-12-13-14 DEADLIFTS

15-16-17-18 LATERAL BURPEES OTB

19-20 BACK SQUATS

Rx (135/95) Rx+ (155/105)

STRENGTH : (performed after WOD)

4 MIN False Grip Dead Hang

(May hold a lacrosse ball in each hand for hold.  Lacrosse ball in hand stays in contact with pull up bar.)

Accumulate 1 min on: 1 min rest (4x)

(10 MIN TIME CAP)