Daily Workout

WOD 2 Rounds Row 500 25 Pull-ups 25 Med Ball Cleans 25 KB Swings

WOD 5 Rounds: 5 Hang Squat Clean (155#/105#) 12 Box Jumps (24”/20”) 15 Burpees Rest 90 secs

WOD 7 Min AMRAP 1 Snatch 1 Muscle Up 2 Snatches 2 Muscle Ups 3 Snatches 3 Muscle Ups…

Open Workout 14.1 10-minute AMRAP: 30 double-unders 15 power snatches, 75 / 55 lb. Find yourself in the Hampden area, drop in and knock out the first Open WOD.

WOD 10 min EMOM 8 Burpees 8 KB Swings

Strength Overhead Squat, find your 1 rep max   WOD 21-15-9 of: Power Snatches C2B Pullups

WOD 5 Rounds for Time 15 Box jumps 24/20 12 Knees 2 Elbows 10 Clusters

WOD 20 min AMRAP 15 Sit Ups 21 Deadlifts

WOD “Jackie” For time: Row 1,000 meters 50 Thrusters 30 Pull-ups

WOD 5 Min EMOM 7 Squat Cleans Rest 1 Min 5 Min EMOM 14 Push Press Rest 1 Min 5 Min EMOM 21 Deadlifts

Strength Front Squat 9-6-3-3-6-9 Each Set gets heavier to 3, then back down. WOD 12 Min AMRAP 5 KB Cleans 70/53 5 Push Up

Skill For Time: 200 Double Unders WOD 10 Min EMOM 3 Snatch 65% of max