Endurance WOD (7:45a)
“This is Sparta”
Complete 5 Rounds for Time:
10 Power Snatch (95/65)
10 Burpee Pull-ups
10 Thrusters (95/65)
10 Push-ups
10 Front Squats (95/65)
10 KB Swings (50/35)

Community WOD (10:00a)
16 Minute AMRAP:
8 Burpees
8 Wall Ball Shots
8 Push-ups
8 Goblet Squats
8 KB Swings

Complete for Time:
2000 meter Row
*Rest 3 minutes
1000 meter Row
*Rest 2 minutes
500 meter Row

5 Rounds for Double Unders:
With a 2 Minute Clock:
10 Toes to Bar
10 Russian KB Swings (70/50)
As many Double Unders as possible in remaining time.
*Rest 2 minutes

20 Minute AMRAP:
5 Chest to Bar Pull-ups
10 Push-ups
15 Calorie Row
20 Single-leg Squats, alternating legs

Tabata Barbell
Tabata Deadlift (185/130)
*Rest 2 minutes
Tabata Hang Power Clean (135/95)
*Rest 2 minutes
Tabata Front Squat (95/65)
*Rest 2 minutes
Tabata Push Press (65/45)

For Time:
10 Db Snatches, alternating arm (50/35)
15 Burpee Box Jump-overs (24/20)
20 Db Snatches
15 Burpee Box Jump-overs
30 Db Snatches
15 Burpee Box Jump-overs
40 Db Snatches
15 Burpee Box Jump-overs
50 Db Snatches
15 Burpee Box Jump-overs
*20 Minute Time Cap
(See games.crossfit.com for full rules.)

Endurance WOD (7:45a)
Complete 3 Rounds for Time:
400 meter Run
2 minute Plank
20 Burpees
400 meter Run
2 minute Wall Sit
20 Air Squats
(*Time cap = 45 minutes)

Community WOD (10:00a)
Complete 3 Rounds for Time:
200 meter Run
1 minute Plank
10 Burpees
200 meter Row
1 minute Wall Sit
10 Air Squats
(*Time cap = 22 minutes)

Deadlift
Spend 15 minutes working up to a heavy, good quality 3 reps

2 Minute AMRAP:
KB Sumo Deadlift High Pulls (60/45)
*Rest 2 minutes
2 Minute AMRAP:
Sit-ups
*Rest 2 minutes
2 Minute AMRAP:
Double Unders

“Karen”
150 Wall Ball Shots (20/14)

Core Superset
2 Rounds of:
1 minute Plank Hold, any style
1 minute Bar Hold, any style

Complete 4 Rounds for Time:
14 KB Swings (50/35)
100 meter KB Carry* (50/35)
200 meter Run
200 meter Row
*Alternate doing a suitcase carry & a goblet carry each round.