W.O.D.s

For time: Navy SEAL

Split Jerk 1-1-1-1 Push Press 2-2-2-2 Press 3-3-3-3 3 rounds for time: 250m Row 1:00 Rest

For time: 1000m Row 30 Deadlifts 275/185

Weighted Pull-up: 3-3-3-3-3 Weighted Dip: 5-5-5-5-5 Weighted Push-up: 7-7-7-7-7 Weighted Sit-up: 15-15-15-15-15

4:00pm at The Marcos de Niza Track 6 rounds: 400m Sprint Work to Rest 1:1

  For time: 50 Pull-ups 50 Box Jumps 50 Push-ups 50 KBS 53/35 50 MB Sit-ups 12/8 50 Squats 50 Sledge Hammer Strikes 50 Burpees

For time: 2K Row

Perform 1 rep on the minute every minute: 6 minutes of Clean & Jerk 6 minutes of Rack Jerk 6 minutes of Power Clean 6 minutes of Clean Pull 6 minutes of Back Squat

Skill Practice: L Sit L Sit Pull-up Muscle-up Handstand push-up Turkish get up KB Snatch

AMRAP 15:00 3 Burpees 6 KB Swings 70/44 9 Box Jumps