4 Rounds O’ Fun

4 Rounds with 3:00 on the clock:
50 Meter 2 Hand Kettlebell Waiter Walk + 50 Meter Farmer Carry Buy-in

With Remainder of 3 Minutes AMRAP of:
10 Bar Facing Burpees
10 Hang Power Cleans (75/55)
*Rest 60 seconds between rounds

Rx+ (95/65)

*Kettlebell weight is athlete’s choice. If weight isn’t available, grab dumbbells. Put KB/DB weight in notes
*Pick up where you leave off each round
*Score is total rounds + reps of Burpees & Cleans

Back Pause Squat

5×2
*3 Second pause at the bottom, build up to 75% throughout all 5 sets

Tuesday 4 Rounder

4 Rounds for Time of:
50 Double Unders
25 Kettlebell Swings (50/35)
15 Wall Balls (20/14)

Man Makers

5×3
*Build throughout, as heavy as possible.

Crawl, Pull, Jump

8 Minute AMRAP of:
50 Foot Bear Crawl
10 Pull-ups
10 Box Jumps (24/20)

*50′ bear crawl = 10 reps

Endurance WOD – 7:45am

For Time:
1 Mile Run Buy-in
Then 2 Rounds Of:
20 Toes-to-bar
20 Alternating Dumbbell Snatch (35/20)
20 Bupees

Then 1000 Meter Row Buy-out

Community WOD 10:00am

3 Rounds

3 Minute AMRAP of:
20 Hanging Knee Raise
10 Alternating Dumbbell Snatch
10 Burpees
10 Calorie Row

*Rest 90 seconds between rounds
*Pick up where you leave off between rounds

Split Jerk 3-3-2-1-1

Split Jerk for load:
#1: 3 reps @ 65%
#2: 3 reps @ 70%
#3: 2 reps @ 75%
#4: 1 rep @ 80%
#5: 1 rep @ 85%

Getting it Done on a Friday!

For Time:
400 Meter Run
20 Russian Twists (45/25 – Plate)
20 Kettlebell Swings (50/35)
30 Sledge Slams
20 Kettlebell Swings
20 Russian Twists
400 Meter Run
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