WOD “The Other Total” 1RM Clean 1RM Bench 1RM OHS

Rest Day open gym at 5:30 am, oly lifting at 5:30 pm

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

WOD 2 Rounds for Time 400 Meter Run, 26 Hand Release Push Ups 400 Meter Run, 26 Kettlebell Swings (53/35) 400 Meter Run, 26 Sit Ups 400 Meter Run, 26 Hip Extensions 400 Meter Run, 26 Double Unders 400 Meter Run, 26 Box Jumps (24/20) Competitors start with snatch-heavy double from the hang

CFCody & Comp WOD 1. Jerk 1RM 2. Conditioning – For Time: 2 baseball stair sprints 10 Tire Flips 40 air Squats 60 Double Unders 40 air Squats 10 Tire Flips 2 Baseball stair Sprints