Hero WOD: Robert Cordice

Partner WOD : For Time!

400m RUN

42-30-18 Power Snatches (75/55)(+: 95/65) (s:75/55)

21-15-9 Sync Situps(+: Sync T2B)

400m RUN

30-24-18 Power Snatches (95/65)(+: 115/80) (s:90/65)

15-12-9 Sync K2E(S: Sync HKR) (+: Sync T2B)

400m RUN

24-18-12 Power Snatches (115/80)(+: 135/95) (s:105/75)

12-9-6 Sync T2B (S: Straight Legged Raises)(+: Sync T2B)

400m RUN

STRENGTH: Push Press For Quality!

5-5-5-3-3-3-1-1-1

( Increasing and build up to 1RM )

HERO WOD: “DOM” For Time!

Buy-IN: 50 Cal Row

Then, 10-9-8-7-6-5-4-3-2-1 of…

- Squat Cleans (100/75) +(135/95)

- HSPU s(Push Press) +(StrictHSPU)

Buy-OUT : 50 Cal Row

STRENGTH : 10-MIN EMOM

- 4 Deficit B.Rack Lunges (Increasing)

Partner WOD : 4 Rounds For Time!

- 200m Team RUN

- 35 WB Shots (20/14) +(30/20) s(14/10)

- 25 Burpee BJO (24/20) +(30/24)

- 15 Double DB Snatches (50s/35s)

Scaled (35s/25s) +(65s/45s)

28-MIN WOD : 5 Rounds (4:2)

- 12 T2B +(20 GHD SU) s(20 Sit Ups)

- 10 DL (1.6xBW) s(205/245) +(1.9xBW)

- Then MAX Wall Walks +(Distance HSW)

Score = Max Wall Walks or Distance HSW

STRENGTH : 10 Rounds For Quality!

- Heavy Double Hang Power Snatch

WOD : 2 Rounds For Time!

- 25 Pull Ups +(C2B)

- 25 OHS (115/80) s(95/65) +(135/95)

Then, 100 Double Unders +(150 Reps)