WOD

15 MIN OF:

2 Over Head Squats

20 Double Unders

*on the minute, rest time is remainder of the min

What is your fuel? How are you doing with your Paleo / Zone Challenge? Buddies, check up on each other.

3 ROUNDS FOR TIME:

“HELEN”

400m Run

21 Kettle Bell Swings ( 1.5 , 1 )

12 Pull Ups

7 ROUNDS OF:

Hand Stand Holds for max time (sec.)

10 Supine Ring Rows

5 ROUNDS FOR TIME:

1 Deadlift @ 75% of 1RM

1 Strict Pull Up

3 Deadlifts

3 Strict Pull Ups

5 Deadlifts

5 Strict Pull Ups

10 ROUNDS FOR TIME:

2 DB Press

10 Virtual Shovels Right

10 Virtual Shovels Left

20 yd Sprint

20 yd Back Pedal

AMRAP IN 18 MIN:

15 Box Jumps ( 24 , 20 )

12 Push Press ( 115 , 75 )

9 Toes to Bar

*Games WOD 12.3