WOD

All Classes
Teams of 2:
100 Burpees
100 Toes to Bar
100 Jumping Lunges
100 Kettlebell Swings (53/35)
100 Calorie Row

Starting on the 0:00…
Every Minute on the Minute x 8
1 Squat Snatch (80%)

Starting on the 12:00…
Every Minute on the Minute x 8
1 Squat Clean (80%)

3RFT:
3 Strict HSPU + 3 Kipping HSPU
6 D-Ball Shoulders,
9 TTB
12 DB Snatch (6/side)

Sweat Class
Partner Wod
You Go, I Go each move
3 Rounds each
150m Row
15 KBS
15 Burpees
15 KBS
150m Row

Christine’s on the Road
3 Rounds:
400 Meter Run
12 Deadlifts 225/155#
21 Box Jumps 24″/20″

Sweat Class
3 rounds for times of:
150 m Row Sprint
15 Unbroken KBS
15 Burpees
15 Unbroken KBS
150 m Row Sprint

Alternate moves with partner.  Complete 3 Rounds each.

Core work.

Strength
3×2 Back Squat

Conditioning
6 Rounds:
13 Thrusters (95/65)
14 Pull-Ups

Teams of 4
A. Team Max Lift

B. Team Chipper
30 Wall Balls 20/14#
30 Pullups
30 Pistols
30 DB Snatch 55/40#

“Gimme Yo Lunch Money”
3Rounds:
3 Push Jerks  135/95#
4 Front Squats 135/95#
5 Power Cleans 135/95#
20 Pull-Ups
30 Pushups
40 Sit-Ups

*Adv 185/135#

EMOM for 9 minutes

Minute 1 – 1 rope climb
Minute 2 – 10 T2B
Minute 3- accumulate 25-30 sec L sit hold

EMOM for 20 Minutes
Min 1 Row 15/12 Cal
Minute 2 Bike 15/12 Cal
Minute 3 Farmers Carry 53/35#s
Minute 4 Hill Sprint

Sweat Class
Same as above

Starting on the 0:00…
Every Minute on the Minute x 9
1 Power Clean (75%)

Starting on the 12:00…
Every Minute on the Minute x 9
1 Power Snatch (75%)

Starting on the 24:00…
For Time:
21 – 18 – 15 – 12 – 9 – 6 – 3:
Unbroken Thrusters (95/65)

Sweat Class
100 Squats
80 Situps
60 OH Lunges
40 Kettlebell Swings
20 Thrusters

:30 sec work :30 seconds rest. Can’t move on until you complete each movement.