Cassie working hard!

-Skill-

Deadlift 2-2-2-2 (Go Heavy!)

-WOD-

Row 2K

:WOD:

(compare to 12/28/10)

For Time

100 burpees

100 walking lunge steps

*finish all burpees before moving to lunges*

3 rounds for time

20 back squats(75/115)

800 meter run

Full Extension

-Skill-

10 40m Sprint Backward and Forward

-WOD-

AMRAP in 10 min

7 Box Jumps

7 Push-ups

7 Power Cleans

"Baseline" (make-ups)

coach Britt doing work

"Baseline"
500 meter row
40 squats
30 sit ups
20 push ups
10 pull ups

You have the remainder of the class time to complete

:SWOD:
snatch grip deadlift
3-3-3-3

front squat
2-2-2-2

*rest as needed between sets*

-Skill-

3 min Jumprope for reps

-WOD-

"Nate"

AMRAP in 20 min

2 Muscle-ups

4 Handstand Push-ups

8 KB Swings (70)

or

"Nate's Little Brother"

AMRAP in 20 min

4 Pull-ups

4 Ring Dips or Regular Dips

4 Handstand Push-ups

8 KB Swings (35/53)

Mud run fun

:SWOD:
weighted pull ups

1-1-1-1-1

:WOD:

"Fran"

21-15-9

Thrusters (65/95)

Pull ups