W.O.D.s

Power Clean: 2-2-2-2-2 Push Press: 2-2-2-2-2 Deadlift: 2-2-2-2-2

Prowler Challenge: 8 x 40 yards with 1:00 recovery

Add your times for a total. Work to Rest is 1:1 1000M Row 750M Row 500M Row 250M Row

Clean: 2-2-2-2-2 Jerk:  1-1-1-1-1 Front Squat: 2-2-2-2-2

For time: KB Swing 40-32-24-16-8   Pull-up 20-16-12-8-4

For time: 200M Run 250M Row 25 Squats 25 Sit-ups 25 Push-ups 400M Run 500M Row 50 Squats 50 Sit-ups 50 Push-ups 200M Run 250M Row 25 Squats 25 Sit-ups 25 Push-ups  

KB Snatch 3-3-3-3-3 (each arm) Weighted Pull-up 3-3-3-3-3 Press 3-3-3-3-3

For time: 10 Burpees 50 Box Jumps 10 Burpees 50 Med Ball Sit-ups 10 Burpees 50 Sledge Hammer 10 Burpees 50 Knee to Elbows 10 Burpees

Snatch 2-2-2-2-2 For time: 50-40-30-20-10 KB Swing  53lbs/35lbs Push-ups

For time: 400M Run 50 Sit-ups 500M Row 40 Sit-ups 400M Run 30 Sit-ups 500M Row 20 Sit-ups 400M Run 10 Sit-ups 500M Row