4 Rounds – 200 & 20s

4 Rounds for Time:
200 Meter Run
20 Sit-ups
20 Box Jumps (24/20)
20 Push Press (45/35)

Community WOD (10:00am)

2 Rounds for Time:
30 Wall Balls (20/14)
15 Burpees
30 Double Unders/60 Singles
15 Calorie Row
Rest 1 Minute

Back Squat 5-5-3-3

Back Squat for load:
#1: 5 reps @ 70%
#2: 5 reps @ 77.5%
#3: 3 reps @ 80%
#4: 3 reps @ 85%

Split Jerk 5×2

Split Jerk for load:
5×2 – Build throughout, up to 85%

3 RDS – Sprint & Rest

3 Rounds for Reps:
3 Minute AMRAP of:
10 Pull-ups
10 V-ups
10 Calorie Row
*Rest 2 Minutes Between 3 Minute AMRAPs

Tabata Mountain Climbers

8 Rounds:
Mountain Climbers (Left + Right = 1)
20 Seconds of Work
10 Seconds of Rest
* Score is total reps

Sprint & Rest

6 Rounds
60 Second AMRAP of:
10 Thrusters
Bar-Facing-Burpees for remainder of 60 seconds
*Rest 60 Seconds Between Rounds
* Score is total Bar Facing Burpees
* Pick your thruster weight to be something you can quickly get through 10 each round
* Put weight in notes

Front Squat 5-5-3-3

Front Squat for load:
#1: 5 reps @ 70%
#2: 5 reps @ 70%
#3: 3 reps @ 75%
#4: 3 reps @ 80%

3 Round Friday

3 Rounds for Time:
400 Meter Run
30 KBS (50/35)
15 Pull-ups
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