Daily Workout

WOD 5 rounds for time of: 20 Pistols (alternating) 10 KB Snatches (alternating) 53/35 5 Burpee Box Jumps 30/24″

Strength 3 sets x 10 reps Snatch Balance 50% of your max WOD 5 rounds of: 30 Double-Unders 15 Wall Balls 20/14# 7 Power Snatches  115/75#

WOD For time: 50 Burpees 20 Front Squats @ 75% of max 50 Burpees

WOD 7 minute AMRAP of: 5 Box Jumps 30/24″ 3 Cleans 225/155# cash out: 200 Dbl unders for time

WOD 10 rounds of: 1 minute of rowing Rest 15 seconds 30 seconds of 115/80 front squats Rest 15 seconds Post total calories rowed and front squat reps completed

Strength 3 position Clean. Find 3 Rep max(High Hang, Hang, Floor) *Don't drop the bar between positions/reps* WOD 5 x 100 meter Sprints(jog downhill between as rest)

WOD 5 Rounds Each Round 3 Min AMRAP 3 Burpees 5 Toe to Bar 7 Wall Balls 20/14 Rest 1 Min

Strength 10 Min EMOM 1 Power Snatch, 1 Hang Squat Snatch, 1 Overhead Squat. 70% of your max WOD 5 Min EMOM 10 C2B Pullups

Endurance WOD Sunday Funday Tomorrow at 11 AM

WOD 5 Rounds for Time 15 KB Swings 70/53 15 Sit Ups

WOD 12-10-8-6-4-2 reps, for time of: Front Rack Walking Lunge, 135/95 Front Squat, 135/95

Strength 5x3(sets x reps) Back Squat 75-80% of Max WOD 5 rounds of: 1:00 ME Wall Ball 20/14 1:00 ME Burpees 1:00 Rest