WOD

FOR TIME:

Run 5 K

…then…

Work on a Skill

FOR TIME:

30 Calorie Row

30 Thrusters ( 95 , 65 )

3 Rope Climbs

30 Kettle Bell Swings ( 1.5 , 1 )

2o Calorie Ros

20 Thrusters (  115 , 85 )

2 Rope Climbs

20 Kettle Bell Swings

10 Calorie Row

10 Thrusters ( 135 , 95 )

10 Kettle Bell Swings

BENCH PRESS

Max Reps ( 185 , 95 )

DEADLIFT

Max Reps in 1 min ( 225 , 135 )

3 ROUNDS FOR TIME:

500m Row

12 Over Head Squats ( 115 , 85 )

50 Double Unders

TEAM WOD:

50 GHD Buy In

100 Ground to Shoulder ( 135 , 95 )

100 Chest to Bar Pull Ups

100 Sumo Deadlift High Pull ( 95 , 65 )

100 Box Jumps

100 Burpees

4000m Row

*only 2 members working at a time

**25 min time cap

FOR TIME:

“GRACE”

30 Clean & Jerks ( 135 , 95 )

…then…

FIND 1RM SQUAT CLEAN