WOD

A) Coaches Choice Warm-Up

B) In teams of 3 perform:
80 Back Squats (135/95)
70 Pull-ups
60 Shoulder To Overhead (135/95)
80 Front Squats (95/65)
70 Pull-ups
60 Shoulder To Overhead (95/65)
80 Overhead Squats (65/45)
70 Pull-ups
60 Shoulder To Overhead (65/45)

A) Using an empty barbell do:
2 Sets
Stiff Legged Snatch Grip Deadlift x8
High Hang Muscle Snatch x8
Behind The Neck Snatch Grip Push Press x8
+
Hamstring Stretch(s) x2 min
Hip Flexor Stretche(s) x2 min

B) “Isabel”
For Time:
30 Snatches (135/95)

rest 5 min

“Annie”
For Time:
50-40-30-20-10 reps of:
Double Unders
Sit-ups

A) Coaches Choice Warm-Up

B) 4 Sets
Nose To Wall Hold x30-45 sec
L-Hang x5.5.5
False Grip Kipping Ring Pull-up x5-8

C) 4 Rounds for time of:
400m Run
15 Push-ups
3 Turkish get-ups ea. arm (35/25)

A) 3 Sets
Stiff Single Legged KB Deadlift x5 ea. leg
Single Arm KB Clean x5 ea. arm
Gymnastic Kip x5
Wall Squat x5 w/2 sec pause in the bottom

B) 10 Rounds for Time of:
3 Hang Power Clean (155/105)
10 Kettlebell Swings (55/35)
rest 5 min
For Time:
35 Pull-ups
30 Wall Balls (20/14)
25 Pull-ups
20 Wall Balls
15 Pull-ups
10 Wall Balls

A) Coaches Choice Warm-Up

B) 3 Sets
Chin Over Bar Hold x5.5.5
Strict Ring Dip x10

C) 4 Sets ea for time of:
20 Thrusters (75/55)
15 Box Jump Overs (24″/20″)
10 Toes to Bar
rest 3 minutes

A) 3 Sets
Wall Squat x5
Sotts Press x5
Overhead Lunge x10
Nose To Wall Hold x20 sec

B) 5 Sets
Overhead Squat x2 @75% of 1RM @25×1

C) 5 Rounds For Time of:
5 Overhead Squats (165/110)
10 Burpee Over Bar
50 Double Unders

A) Coaches Choice Warm-Up

B) 4 Sets
350 m Row
20 Sit-ups
50 Double unders
rest 3 min

C) 3 Sets
Bent Over Barbell Row x12
Chinese Plank x60 sec (Add weight if you can)

A) Coaches Choice Warm-Up

B) In Teams fo 2 Perform:
For Time:
40 Power Snatch (135/95)
80 Overhead Squats (135/95)
120 Kettlebell Swings (55/35)
180 Push-ups

*Only 1 athlete may work at a time. You may only perform work on the “ODD” minutes. Even minutes are mandatory rest minutes for all athletes. You may partition reps however you please.