WOD

“BROOM STICK MILE”

*PVC or Bar Bell*

25 Back Squat

25 Front Squat

25 Over Head Squat

400m Run

25 Shoulder Press

25 Push Press

25 Push Jerk

400m Run

25 Deadlift

50 Squat Clean

400m Run

50 Squat Snatch

400m Run

5-3-3-3-1-1-1

Snatch Balance

…then…

Row 5K

AMRAP IN 10 MIN:

20 Slam Ball ( 30 , 20 )

20 Squat Jump

3 ROUNDS FOR TIME:

21 Over Head Squats

21 Pull Ups

FOR TIME:

150 Double Unders

5 x 5 Deadlifts

150 Double Unders

21 – 15 – 9

Wtd. Box Step Up ( 85 , 65 )

Over the Box Jump

Burpee