STRENGTH - 10 MIN E2MOM
(5 Rounds - 1RM Strict Press)
ODD : M.E. PP
EVEN : M.E. BTN SG PP
WOD : 10-9-8-7-6-5-4-3-2-1 FT!
- Front Squat (155/105) +(185/125)
- Burpee Box Jump Over (24/20)
Target Sub 10min - Time Cap 12min
** NO RACKS ALLOWED **
"3 Time Best in Western Washington!"
For Time! (3-MAN TEAM)
- 3 x 30 Bear Complex (95/65)
*Partners Wallsit w/PL (45/25)
- 300 Wheel Barrow Shoulder Taps
- 3 x 30 Burpee Box Jumps (24/20)
*Partners Wallsit w/PL (45/25)
- 300 WB Shots(20/14)
*Partners Wallsit w/PL (45/25)
Then..
- 300m Team Sprint
STRENGTH : 10-MIN EMOM
- 3 Muscle Snatches (Increasing)
WOD : For Time! (12-MIN CAP)
- OHS (45)
- DU
Then 100
- SDLHP (45)
3-Man Team WOD : 30-MIN AMRAP
- 15 Burpees
- 30 Pull Ups +(3 Ascents)
- 45 Thrusters (75/55) +(95/65)
- 60 Jumping Lunges
- 200m Synchro Run
** 1 person working at a time while 1 teammate holds front squat and other teammate hold bar OH. Partition as desired. **
STRENGTH : 6-MIN AMRAP
- DEADLIFTS @ 80% (3:3:2:2:1)
WOD : 4 Rounds For Time!
- 21 WB Shots (20/14)
- 15 Box Jump Overs (24/20)
- 9 Toes-To-Bar
(12 MIN TIME CAP - Target 1:45-2:30 Rounds)