Oh My Kettlebell!

2 Rounds for Time
20 KB Sumo Deadlift High Pull (55/35)
20 Double Unders
20 Single Arm Overhead Walking Lunges
20 Double Unders
20 Alternating Kettlebell Snatches
20 Double Unders
20 Kettlebell Clean & Jerk
20 Double Unders
20 Kettlebell Swings
20 Double Unders

Rx+ (70/55)

Core Work

3 Rounds:
15 GHD Sit-ups
30 Bird Dogs

Farmer Thursday

3 Rounds with 3 Minutes on the Clock
50 Meter Farmer Carry (30/20 – each arm)

With Remainder of 3 Minutes, AMRAP of
20 Flutter Kicks (L+R=1)
10 Deadlifts (135/95)
*Rest 60 Seconds Between Rounds
*Pick up where you left off each round

*For farmer carries, kettlebells preferred. If needed, use dumbbells,

Partner Mary

20 minute AMRAP of:
• 5 HSPU
• 10 Pistol squats
• 15 Pull-ups

*1 Partner working at a time, switch as needed

Community WOD (10:00am)

12 Minute APRAP of:
40/32 Calorie Row
30 Burpees
20 Sit-ups
10 Ground to Overhead (weight plate of choice)

Endurance WOD (7:45am)

2 Rounds:
12 Minute APRAP
40/32 Calorie Row
30 Burpees
20 Sit-ups
10 Ground to Overhead (45/25lb weight plates)
*Rest 2 Minutes Between Rounds

Just, Step, Thrust

3 Rounds
3 Minute AMRAP of:
40 Double Unders
20 Dumbbell Weighted Step-ups (30/20 – Each Hand & 24/20 for boxes)
10 Dumbbell Thrusters (30/20)
*Rest 60 Seconds Between Rounds

Tabata Row

8 Rounds – 20 Seconds of Work, 10 Seconds of Rest of:
Calorie Row

Run, Burp Snatch

10 Minute AMRAP of:
400 Meter Run
15 Burpees
10 Hang Power Snatch (75/55)
*Run = 40 reps. If unable to complete run in final round, substitute for 80 Jumping Jacks. 80 Jumping jacks = 40 reps
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