WOD

“Annie” 50-40-30-20-10 Double Unders Situps

“Nasty Girls” 3 rounds: 50 Squats 7 Muscle-ups 10 Hang Power Cleans (60/40)

“Fight Gone Bad” 3 rounds of 1 minute stations with 1 minute rest in between each round = best fun eva!! 1. Wall Ball 10′ target (10/6) 2. Sumo Deadlift High-pull (35/25) 3. Box Jump 20″ 4. Push Press (35/25) 5. Row

5am and 6am at the Oval – running and frisbee Deadlift 3-2-2-2-1-1-1-1-1

“Maxi-Fran” 15-12-9 Thrusters (60/40) Pullups (20/10)

Squat Clean 3-2-2-2-1-1-1-1-1

AMRAP 20 minutes: 10 Kettlebell Swings 10 Ring Dips 10 Box Jumps

7 rounds: 20 steps overhead walking lunge 10 pullups 5 burpees

3 rounds of maximum reps in 3 minutes: Ring Dips Deadlift * No rest inbetween dips and deadlift * Rest as required inbetween rounds

Row 500ms 20x Pull-ups 20x Thrusters 30/20 75 Double Unders 20x KB swings 24/16 20x Pull-ups 20x Box jumps 24/20 20x Thrusters 75 Double Unders 20x Box jumps Row 500m