4 Rounds O’ Fun!

4 Rounds for Time:
10 Pull-ups
50 Double Unders
10 Hang Power Cleans (95/65)
20 Sit-ups

Rx + 4 Bar Muscle-ups & 135/95 Hang Power Cleans

Core Work

3 Rounds:
20 V-ups + 20-second hold on last rep
20 Supermen + 20-second hold on last rep

Split Jerk

5×2
Build throughout, up to 75%
*Focus on an explosive drive, followed by pushing yourself under the bar

Wall Walks in a WOD?

2 Rounds:
4 Minutes on the Clock
400 Meter Run Buy-in

Then AMRAP with Remainder of 4 Minutes of:
15 Sumo Deadlift High Pull (75/55)
3 Wall Walks

*Rest 90 seconds between rounds and pick up where you left off

*Score is rounds plus reps for SDLHP & Wall Walks.

*Substitute 10 Pike Push-ups & 20 Flutter Kicks for Wall Walks – All 30 reps = 3 for score in final round

The 15s

10 Minute AMRAP of:
15 Burpees
15 Hang Power Cleans (95/65)
15 Sit-ups
15 Box Jumps (24/20)

Rx+ 135/95

Back Squat

#1: 3 reps @ 75%
#2: 3 reps @ 75%
#3: 2 reps @ 80%
#4: 2 reps @ 80%
#5: 1 rep @ 85%
#6: 1 rep @ 85%

EMOM of Dubs & Wall Balls

Every Minute, On the Minute for 12 Minutes
7 Wall Balls (20/14)
20 Double Unders
*Rest remainder of the minute
*Score is total reps – 324 Possible
*Substitute double unders for tall jump singles or penguin jumps

Endurance WOD (7:45am)

It’s time for more Murph training!
600 Meter Run Buy-in
8 Rounds of Cindy (5 Pull-ups, 10 Push-ups, 15 Air Squats)
600 Meter Run Buy-out

Community WOD (10:00am)

5 Rounds for Reps
30 Seconds of Work, 30 Seconds of Rest Rotating Through:
Goblet Squats
Jumping Pull-ups
Push-ups
Calorie Row
*Score is total reps of all 4 movements
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