Endurance WOD (7:45a)
“Bull” (variation)
Complete 2 Rounds for Time:
200 Double Unders
50 Single-arm KB OHS (50/35)
50 Pull-ups
Run 1 mile
*Time Cap: 50 Minute

Community WOD (10:00am)
Complete 2 Rounds for Time:
100 Double Unders or 200 Singles
30 Single-arm KB OHS
25 Pull-ups or Ring Rows
800 meter Run

4 x 1 Minute Plank Hold:
Elbows
Palms
Right Side
Left Side
*Rest 30 seconds between holds

Complete 4 Rounds for Time:
400 meter Run
2 Rope Climbs
20 Box Jumps (24/20)
20 Plate Russian Twists (45/25)

Big Clean Complex
6 Sets for Max Load & 1 Set Equals:
High Hang Clean + Hang Clean + Clean + Push Press
High Hang Clean + Hang Clean + Clean + Push Jerk
High Hang Clean + Hang Clean + Clean + Split Jerk

*Add weight each set.

18 Minute EMOM:
Minute #1: 15 Russian KB Swings (70/50)
Minute #2: 40 Double Unders
Minute #3: 15 Hollow Rocks

*Rest 5 minutes

7 Minute AMRAP:
Max reps of Burpees

Back Squat
5-5-5-5
*Aim for 70-75% of 1RM

10 Minute AMRAP:
12/10 Calorie Row
12 Medicine Ball Squat Cleans (20/14)

“Angie”
Complete for Time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Endurance WOD (7:45a)
“The Longest Mile”
Complete 4 Rounds for Time:
10 Burpees
100 meter Run
10 Air Squats
100 meter Run
10 Push-ups
100 meter Run
10 Sit-ups
100 meter Run

Community WOD (10:00a)
Complete 2 Rounds for Time:
10 Burpees
100 meter Run
10 Air Squats
100 meter Run
10 Push-ups
100 meter Run
10 Sit-ups
100 meter Run

Get to 100!
At the top of each minute:
4 Hang Power Cleans (115/80)
*With the remaining time in the minute, rep out Toes to Bar until 100 are completed.

17 Minute EMOM, with 30 seconds of work and 30 seconds of rest for max reps
Minute #1: Wall Ball Shots (20/14)
Minute #2: Sumo Deadlift High Pulls (75/55)
Minute #3: Box Jumps (24/20)
Minute #4: Push Presses (75/55)
Minute #5: Double Unders
Minute #6: Rest

Front Squat
3-3-3-3
*60-65% of 1RM (keep it moderate)

Complete 3 Rounds for Time:
20 Pull-ups
20 Front Rack Lunges (75/55)
20 Push-ups
20 Front Rack Lunges
20 Sit-ups