WOD

run-or-row-5k

Pleasure meeting you Bob! Thanks for the T-shirts

400M-K2E-THRUSTERS

400M RUN (OR ROW) 30-KNEES TO ELBOWS 10- 135# THRUSTERS 3 ROUNDS FOR...

DOUBLE-UNDERSKB-SWINGS

50-DOUBLE UNDERS / 10- 1 POOD KB SWINGS 40-DOUBLE UNDERS/ 12- 1 POOD KB SWINGS 30-DOUBLE UNDERS/ 14- 1 POOD KB SWINGS 20-DOUBLE UNDERS/ 16- 1 POOD KB SWINGS 10-DOUBLE UNDERS/ 18- 1 POOD KB SWINGS FOR...

NASTY-BOYS

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10...

Tabata-B2B-Squats-HPCROW

TABATA BOTTOM TO BOTTOM SQUATS RECOVER, THEN... 135# HANG POWER CLEAN 10 REPS 200M ROW 135# HANG POWER CLEAN 8 REPS 400M ROW 135# HANG POWER CLEAN 6 REPS 600M ROW 135# HANG POWER CLEAN 4 REPS 800M...

800M-SPRINTS

800M SPRINTS X4 REST AS NEEDED BETWEEN SPLITS

JACKIE

▪ 1000 meter row ▪ Thruster 45 lbs (50 reps) ▪ Pull-ups (30 reps)

NANCY

5 ROUNDS FOR TIME OF: 95# OHS 400M RUN

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