WOD

A) 1 Set of:
PVC Pass Through x12
Groiner Stretch x1 Min ea. leg
Scapular Wall Slides x15 @3131
Pigeon Pose Stretch x 1 Min ea. leg
Push-up Hold Shoulder Circles x6 ea. direction
Couch Stretch x1 Min ea. leg

B) “Cindy”
AMRAP in 20 Min of:
5 Pull-ups
10 Push-up
15 Squats

or

“Cynthia” (Cindys evil sister)
AMRAP in 20 Min of:
6 Chest-To-Bar Pull-ups
10 Push-ups
14 Alternating Pistols, 7 ea. leg

A) 3 Sets
Double Overhead KB Walk x100ft
Inch Worm x25ft
Broad Jump x50ft

B) 5 Sets:
Strict Press x1 + Push Press x2 + Split Jerk x3

C) 5 Rounds for time of:
10 Push Press (95/65)
10 Games Standard Box Jump (24″/20″)
10 Front Squats (95/65)

A) 1 Set of:
50ft Samson Stretch Lunge
50ft Frankenstein Walk
50ft Walking High Knee Pull
50ft Single Leg Broad Jump, R
50ft Single Leg Broad Jump, L

B) EMOM for 10 min
100 m Sprint

At the 15:00 min mark on a running clock start.
5 Sets of:
Row 15 Calorie
12 In-place Front Rack Lunge (135/95)

C) 4 Sets
Overhead Ball Slam x10
rest 1 min
KB Windmill x6 ea. arm
rest 1 min

A) 2 Sets, not for time of:
Front Squat x5
Barbell Bent Over Row x10
Tall Clean x5
Stiff Legged Deadlift x10

*Use an empty barbell

B) 5 Sets
Clean x1.1.1

C) 4 Sets
45 Sec Max Hang Power Clean (135/95)
rest 15 sec
45 Sec Max Burpee over Bar
rest 2:15

A) EMOM for 5 Min
Jog x45 sec
Burpee x15 sec

B) 3 Sets
Ring Row x12-15
rest 90 sec
L-Hang x20-30 sec
rest 90 sec
Double Under x20-40
rest 90 sec

C) 3 Sets, ea. for time of:
500 m Row
21 Kettlebell Swings (53/35)
15 Overhead Squats (95/65)
9 Toes to bar
rest 4 min

*Score each rounds time seperately.

A) Coaches Choice Warm-up

B) “Partner DT”
5 Rounds ea. for time of:
12 Deadlift (155/105)
9 Hang Power Clean
6 Shoulder to Overhead

*While 1 Partner works, the other partner rests. Each athlete will complete 5 round

A) Coaches Choice Warm-up

B) AMRAP in 10 min of:
26 Overhead In-Place Lunges (95/65)
15 Toes To Bar
8 Muscle-ups OR 12 C2B Pull-ups

Rest 4 min

AMRAP in 10 min of:
26 Thrusters (95/65)
15 Box Jumps
8 Muscle-ups OR C2B Pull-ups

A) 2 Sets
Spider Lunge x4 ea. leg
Lateral Lunge x4 ea. leg
Samson Stretch Lunge x4 ea. leg
Bear Crawl x100ft
Broad Jump x100ft

B) “Karen”
For Time
150 Wall Balls (20/14)

at the 15:00 min mark on a running clock start
For Time:
21 Kettlebell Sumo Deadlift High Pull (55/35)
50 Double Under
18 Kettlebell Sumo Deadlift High Pull
40 Double Under
15 Kettlebell Sumo Deadlift High Pull
30 Double Under
12 Kettlebell Sumo Deadlift High Pull
20 Double Under
9 Kettlebell Sumo Deadlift High Pull
10 Double Under

*Score each parts time seperately.