WOD

6am join in 7am normal session 4pm normal session “Kelly” 5 rounds: Run 400m 30 Box Jumps 24″/20″ 30 Wall Ball 10/6

30 minute EMOM Power Cleans 60/40 Dips * 1st dice roll is Power Cleans, 2nd dice roll is dips * 2 new rolls each set * BOTH sets are to be completed in the one minute – best case is 1 of each, worst case is 6 of each * If you need to sub…

Run 5km or 8km or 10km * Run or Row as needed to make the distance * Work in pairs if preferred i.e. 2.5km each etc

Hang Squat Cleans Option A: 10 Heavy Singles Option B: 25 minute AMRAP 15 Hang Squat Cleans 40/30 15 Burpees Over the Bar

“Barbara” 5 rounds: 20 Pullups 30 Pushups 40 Situps 50 Squats Rest 3 minutes * 50 minute cutoff * Scale appropriately

Dessert first today: 15 minute AMRAP 15 Thrusters 15 Burpees 15 Sumo Deadlift High Pulls * Men use 25kg, women use 20kg Back Squat 5 x 5 * Every 3 minutes * May go up/down in weight each set * Go lighter this week so you can add a 3 sec pause at the bottom

8am normal session 4pm normal session 5pm join in “Front-Squat-Manion” 7 rounds: Run 400m 29 Front Squat 50/30

6am join in 7am normal session 4pm normal session 5pm join in 25 minute AMRAP in pairs: 200m sandbag run vs 6 Burpee Pullups 6 Burpee Box Step-Overs 6 Burpee with DB Deadlift

15 minute Snatch Practice Then… “Nancy” 5 rounds: Run 400m 15 Overhead Squats 40/30

100 Hang Power Cleans 70/50 * Every minute stop to do 7 Kettlebell Swings