Endurance WOD:
“Wes”
Complete for Time:
800 meter Run with 25 lb. plate
Then, 14 Rounds of:
5 Strict Pull-ups
4 Burpee Box Jumps (24/20)
3 Power Cleans (185/130)
Then, 800 meter Run with 25 lb. plate

Community WOD:
Complete for Time:
400 meter Run
Then, 10 Rounds of:
5 Pull-ups
4 Burpee Box Jumps
3 Db Cleans
Then, 400 meter Run

Deadlift
5 @ 60%
5 @ 70%
5 @ 75%
5 @ 80%

Strict Press
5 @ 65%
5 @ 70%
3 @ 75%
3 @ 80%

5 Minute AMRAP:
25 Double Unders
15 Kb Swings (50/35)
10 Goblet Squats (50/35)

“Mary”
20 Minute AMRAP:
5 Handstand Push-ups
10 Pistols
15 Pull-ups

10 Minute EMOM:
1 Clean Pause Deadlift + 1 Hang Power Clean + 1 Split Jerk
*Start at 50% of Power Clean max and increase 5% for as long as you can during the 10 mins.

As Far as Possible in 8 Minutes:
2 Hang Power Cleans (135/95)
2 Lateral Bar Jumps
2 Push-ups
*Continue adding 2 reps per movement until the time ends.

Overhead Squat
10 @ 60%
8 @ 65%
6 @ 70%
6 @ 75%
4 @ 80%

Strict Press
5 @ 65%
5 @ 70%
3 @ 75%
3 @ 80%

10 Minute EMOM:
Odd Minutes: 5 Power Snatch (95/65)
Even Minutes: 10 Front Rack Lunges, in place (95/65)

Complete for Time:
200 meter Run
200 meter Row
40 Burpees
400 meter Run
400 meter Row
30 Burpees
600 meter Run
600 meter Row
20 Burpees
800 meter Run
800 meter Row
10 Burpees

Endurance WOD
“Miracle Mile”
400 meter Run
25 Kb Swings (50/35)
200 meter Farmer’s Walk (40/30)
200 meter Waiter’s Walk (40/30)
25 Box Jumps (24/20)
100 meter Sprint
100 meter Walking Lunge
100 meter Sprint
100 meter Walking Lunge
5 Burpees
400 meter Run with a Med Ball (20/14)

Community WOD
20 minute AMRAP:
200 meter Run
10 Kb Swings
15 Box Jumps
100 meter Farmer’s Carry
20 Walking Lunges

Deadlift
10 @ 60%
8 @ 65%
6 @ 70%
4 @ 75%

Strict Press
5 @ 60%
5 @ 65%
4 @ 70%
3 @ 75%

100 Double Unders for Time

Run an aerobic mile as a warm-up

30-20-10
Db Thrusters (30/20)
Toes to Bar
Burpees

12 Minute AMRAP:
400 meter Run
10 Ring Dips
10 Pistols. alternating legs
*Rest 3 minutes
8 Minute AMRAP:
200 meter Run
8 Push-ups
8 Jumping Lunges, alternating legs