Daily Workout

WOD “Charlie Brown” 3 RFT: 15 OHS, 135/95 30 Abmat Sit up 45 KBS, 53/35

Strength 3 sets of farmer walks with plates 35/25 for distance WOD For time: 20 Thrusters 20 Hang Power Clean 20 Push Press 20 OHS 20 Front Squat *Every minute, on the minute complete 5 Burpees. 95/65

WOD "Helen" 3 Rounds 400m run 21 KB swings 53/35 12 Pull-ups or "Eva" 5 Rounds 800m run 30 KB swings 70/53 30 Pull-ups

Strength Find your 1 Rep Max Front Squat WOD 30-20-10 Calorie Row Shoulder to Overhead 115/75

WOD "Diane" 21-15-9 Deadlift 225/155 HSPUs

WOD For time: 25 pullups 25 squat cleans (95/65) 25 pushups 50 overhead plate walking lunges (45/25) Run 800 50 overhead plate walking lunges (45/25) 25 pushups 25 squat cleans (95/65) 25 pullups

Strength Max effort deficit HSPUs 6"/4": 4 sets WOD Ascending Ladder for 7 minutes 20 DU, 1 Power Snatch(135/95) 20 DU, 2 Power Snatch 20 DU, 3 Power Snatch

WOD "Lynne" 5 Rounds for max reps Bodyweight bench press Pull-ups

Strength Find 1 rep max OHS WOD “The Chief” 5 rounds of:  3 min AMRAP 3 Power Cleans (135/95) 6 Pushups 9 Air Squats 1 minute rest between rounds. Your score is total rounds, only full rounds count

WOD "Kelly" 400m run 30 Box Jumps 24/20 30 Wall Balls 20/14

WOD 4 rounds of: 3:00 to Row 500m (all out) – rest the remainder of the 3:00 1:00 ME c2b pullups 1:00 Rest

Strength Weighted Planke Holds 45/25 lbs plates: measured by time: 3 sets WOD For Time 80 Double Unders 40 Toes To Bar 20 Front Squats 185/125