WOD

“Jackie” For Time: Row 1000 Meters Thrusters, 20kg , 50 Reps 30 Pull Ups

STRENGTH 9 Minute AMRAP Push Press 8×3 (80%) 25 Double Unders 30 Back Lunges 20/15k

STRENGTH 6 Rds for time Back Squat 500M Row 6×3 (80%) 15 Box Jumps . 12 Overhead Squats 20k/15k . 9 Burpees

EMOM for 8 Minutes Close Grip Bench Press EMOM for 8 Minutes 6 Snatch (light 40-35%) 5,5,3,3,2,2 5-10 Dips 6 Hollow Rocks . 10 Russian KB...

“Murph” For Time: 1 Mile Run 100 Pull Ups 200 Push Ups 300 Squats 1 Mile Run If you have a 20 pound vest or...

“KAREN” For Time: 150 Wall Balls

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2 Rds of: STRENGTH Kettlebell Complex 3 Reps with 3 Minutes Rest In Between 30 sec. Handstand Hold Push Press 5,5,3,3,2,2 4 Rounds for Time...