2018 Day 1 : 30-MIN AMRAP (6:4:20 )

PART 1 (Starts at 00:00)

- 90 SEC Max Sit Ups

- 90 SEC Max Jumping Air Squats

- 90 SEC Max Plate Burpees

- 90 SEC Max Jumping Lunges

- REST 4 MINUTES, THEN...

PART 2 (Starts at 10:00)

- 200m RUN @ ( 10/15/20/25 )

AMRAP of...

- 20 Plate Burpees

- 20 Goblet Plate Squats

- 20 Plate Russian Twist (PER SIDE)

- 20 OH Plate Lunges

S (25/10) - Rx (35/25) -  Rx+ (45/35)

Score = Total Reps Part 1

Score = Total Reps Part 2

3-MAN TEAM WOD : 25-MIN AMRAP (11:3:11) 

 - Max Calorie Row

- Max WB Shot Passes (20/14) 

REST 3-MIN, then... 

- Max Calorie Assault Bike

- Max WB Shot Passes (20/14) 

SCORE = Total Reps and Calories

STRENGTH : 12-MIN EMOM

- 2 Strict Press (@ 80%)

WOD : 4 Rounds For Time!

- 15 Toes To Bar

- 10 Front Squats (185/125) +(225/155)

-  5 C&J (185/125) +(225/155)

WOD : 25-MIN AMRAP (10:5:10)

- 75 WB Shots (20/14)

- 50 Sit Ups +(Toes To Bar)

- 25 Box Jump Overs (24/20)

- Max Pull Ups

Score = Total Pull Ups

(10-MIN AMRAP : 5-MIN REST : REPEAT)

STRENGTH : 10-MIN E2MOM

- 10 Unbroken QUIET Deadlifts

[ 2 Rounds @ 60% ]

[ 2 Rounds @ 65% ]

[ 1 Round   @ 70% ]

WOD : 10-9-8-7-6-5-4-3-2-1 For Time!

- Hang Power Cleans (95/65) +(115/80)

- OHS (95/65) +(115/80)

- Lateral Burpee OTB