WOD 50 Calorie Row 40 Front Squats (135/95) 30 Toes to Bar 20 Push Jerks (135/95) 10 Muscle-Ups

WOD Team of 2: Isabel 30 Santch 95/135 Jackie 1000 meter row 50 thruster 45 30 pull ups 3 rounds of Kelly 400 meter run 30 wall balls 14/20 30 box jumps 20/24 *split the reps how you choose

1. Clean and Jerk Every :30 for 4 minutes complete 2-TnG Clean and Jerks 2. Conditioning EMOMx16 4 rounds of: Minute 1: 15/12 Cal Row Minute 2: 15 Wallballs, 20/14 Minute 3: 15 SDHP, 95/65 Minute 4: 15 Push Press, 95/65    

WOD Workout 16.3 7-min. AMRAP: 10 power snatches 3 bar muscle-ups M 75 lb. F 55 lb. SCALED Complete as many rounds and reps as possible in 7 minutes of: 10 power snatches 5 jumping chest-to-bar pull-ups Men use 45 lb. Women use 35 lb. For those NOT in the competition (online or in gym) […]

WOD 5 Rds of: :40 of max rep Push Jerks, 135/95 (use 50% max) :20 rest :40 of max rep Burpee Box Jumps, 24/20 :20 rest :40 of max rep Deadlifts, 225/155 (use 50% max) :20 rest :40 of max rep row for calories During each :20s rest, rotate to the next station.