WOD

Pick a previously done WOD from your journal and set a PR.

“Eight Days A Week”

Eight rounds for time of:
– 10 Burpees
– 15 Jumping alternating lunges
– 20 Double-unders
– 100m SPRINT
* Rest 90 seconds

Technique: squat snatch

then…

In 10 minutes work up to a heavy squat snatch

then…

For time:

– 30 Power Snatches (95/65 advanced, 75/50 intermediate)

– 20 Burpee V-ups

– 10 Toes to Bar (Knees to Elbows for intermediate)

Rest 2 minutes

– 10 Toes to Bar

– 20 Burpee V-ups

– 30 Power Snatches

15 minutes of goal/skill work

OR

Press 5×5

then…

“The Heartbreaker”

3 rounds for time of:

– 30 abmat situps

– 20 kettlebell swings (53/35lbs)

– 10 box jumps (30/24″)

– 400m run

for time:

70 walking lunges

60 push press (75/45)

50 sumo deadlift high pull (75/45)

40 ball slams (20/15)

30 pull ups

20 HR pushups

10 burpees

3 rounds for time:

– 400m Run
– 10 Back Squats (bodyweight)
– 30 Double Unders

*Take off floor and jerk to back if able. If not, take off rack.

then…

Afterparty: The Ab-Wheel

Deadlift 1RM

then…

Complete as many rounds as possible in 12 minutes of:

– 5 deadifts (M:225#/W:155#)

– 7 bar facing burpees

– 9 toes-2-bar

– 100m run