15 Minute Partner WOD
Partner A: Row 500/400 meters
Partner B: Deadlift Hold (225/155)
*Switch every 500/400m. Rower may only row when barbell is off the ground.

*Rest 5 minutes

Complete for Time:
1000 meter Row

8 Minute EMOM:
1 Snatch Grip Deadlift + 1 Hang Snatch + 1 Overhead Squat
*Work up to WOD weight or beyond.

“Nancy”
Complete 5 Rounds for Time:
400 meter Run
15 Overhead Squats (95/65)

Endurance WOD (7:45a)
Complete 5 Rounds for Time:
30 KB Swings (35/25)
1 Clean & Jerk (135/95)
25 Air Squats
1 Clean & Jerk
20 Mountain Climbers
1 Clean & Jerk
15 Box Jumps (24/20)
1 Clean & Jerk
10 Burpees
1 Clean & Jerk
*Time Cap = 50 minutes

Community WOD (10:00a)
20 Minute AMRAP:
10 KB Swings
10 Air Squats
10 DB Seated Presses
10 Mountain Climbers
10 Box Jumps or Step-ups
10 Burpees

Bench Press
3-3-3
*Aim for ~80% of 1RM

Back Squat
3-3-3
*Aim for ~80% of 1RM

Death by Jumping Lunges
On an EMOM clock, start with 2 jumping lunges and add 2 reps each minute until you cannot continue, i.e. you collapse on the ground!

Complete 7 Rounds for Time:
7 Handstand Push-ups
7 V-ups
7 Deadlifts (135/95)
7 Hang Power Cleans (135/95)
7 Knees to Elbows

30 Minute Partner AMRAP:
20 Push-ups on a Wall Ball
20 alternating Wall Ball Shots
200m Wall Ball Carry while the partner holds a Plank. Switch & repeat.
20 Wall Ball Sit-ups
(*Rx = 20/14)

Weighted Pull-ups
Take 10 minutes to find a 1RM

Complete for Time:
400 meter Run
5 Burpees
5 Pull-ups
400 meter Run
10 Burpees
10 Pull-ups
400 meter Run
15 Burpees
15 Pull-ups
400 meter Run
20 Burpees
20 Pull-ups

Push Jerk
Find your 2RM in 6-7 sets total

10-9-8-7-6-5-4-3-2-1
Push Press (95/65)
Box Jumps (24/20)
Squat Cleans (95/65)
*Start each round with a 100 meter Run.

Endurance WOD (7:45am)
“Double Christine”
Complete 6 Rounds for Time:
500 meter Row
12 Bodyweight Deadlifts
21 Box Jumps (24/20)

Community WOD (10:00am)
“Christine”
Complete 3 Rounds for Time:
500 meter Row
12 Deadlifts (Barbell or KB)
21 Box Jumps or Step-ups

Spend 15 minutes working up to a Heavy Turkish Get-up

Complete for Time:
10 Plate Ground to Overhead (45/25)
20 Pull-ups
30 Push-ups
40 KB Swings (50/35)
50 Weighted Reverse Lunges (30/20)
60 Wall Ball Shots (20/14)